Cheese Spread Cream Cheese BasevsGreek Yogurt (Nonfat, Plain)
Cheese Spread Cream Cheese Base has 295 calories and 7.1g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Spread Cream Cheese Base vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 82% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Cheese Spread Cream Cheese Base
High in sodium at 436mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 90mg per 100g.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Spread Cream Cheese Base | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 295kcal15% | 54kcal3% | +241kcal |
| Protein | 7.1g14% | 9.5g19% | <0.1g |
| Total Fat | 29g37% | 0.24g0% | +28g |
| Saturated Fat | 18g90% | 0.14g1% | +18g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 90mg30% | 6.0mg2% | +84mg |
| Carbohydrates | 3.5g1% | 3.4g1% | +<0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 3.5g | — | — |
| ✨Vitamins | |||
| Vitamin A | 302mcg34% | 0mcg0% | +302mcg |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0.50mcg3% | — | — |
| Vitamin E | 0.77mg5% | — | — |
| Vitamin K | 2.4mcg2% | — | — |
| Vitamin B6 | <0.1mg2% | — | — |
| Vitamin B12 | 0.40mcg17% | — | — |
| Folate | 12mcg3% | — | — |
| Thiamin (B1) | <0.1mg2% | — | — |
| Riboflavin (B2) | 0.19mg15% | — | — |
| Niacin (B3) | 0.95mg6% | — | — |
| 🔶Minerals | |||
| Sodium | 436mg19% | 37mg2% | +399mg |
| Calcium | 71mg5% | 112mg9% | <0.1mg |
| Iron | 1.1mg6% | <0.1mg0% | +1.1mg |
| Potassium | 112mg2% | — | — |
| Phosphorus | 91mg7% | — | — |
| Magnesium | 6.0mg1% | — | — |
| Zinc | 0.51mg5% | — | — |
| Copper | <0.1mg2% | — | — |
| Selenium | 2.7mcg5% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 295 kcal for Cheese Spread Cream Cheese Base — that's 446% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Nonfat, Plain) provides more protein with 9.53g versus 7.1g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Nonfat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 28.6g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Spread Cream Cheese Base: 302mcg vs 0mcg), Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Cheese Spread Cream Cheese Base: 1.13mg vs 0.03mg), Sodium (Cheese Spread Cream Cheese Base: 436mg vs 37mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 71mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Spread Cream Cheese Base or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 7.1g for Cheese Spread Cream Cheese Base.
- Which is lower in calories, Cheese Spread Cream Cheese Base or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 295 kcal.
- Is Cheese Spread Cream Cheese Base or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Cheese Spread Cream Cheese Base has 295 calories and 7.1g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Spread Cream Cheese Base or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 28.6g.
- Which has more fiber, Cheese Spread Cream Cheese Base or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more fiber with 0.2g per 100g compared to 0g.