Cheese Spread Cream Cheese BasevsGreek Yogurt (Low Fat, Plain)
Cheese Spread Cream Cheese Base has 295 calories and 7.1g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Greek Yogurt (Low Fat, Plain) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Spread Cream Cheese Base vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 75% fewer calories.
Greek Yogurt (Low Fat, Plain) will keep you satisfied longer with 9.9g protein — fat and protein slow digestion while fiber adds bulk.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, 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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 295kcal15% | 73kcal4% | +222kcal |
| Protein | 7.1g14% | 9.9g20% | <0.1g |
| Total Fat | 29g37% | 1.9g2% | +27g |
| Saturated Fat | 18g90% | 1.2g6% | +17g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 90mg30% | 10mg3% | +80mg |
| Carbohydrates | 3.5g1% | 3.9g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 3.5g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 302mcg34% | 90mcg10% | +212mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0.50mcg3% | 0mcg0% | +0.50mcg |
| Vitamin E | 0.77mg5% | <0.1mg0% | +0.73mg |
| Vitamin K | 2.4mcg2% | 0.20mcg0% | +2.2mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg3% | <0.1mg |
| Vitamin B12 | 0.40mcg17% | 0.52mcg22% | <0.1mcg |
| Folate | 12mcg3% | 12mcg3% | — |
| Thiamin (B1) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 0.95mg6% | 0.20mg1% | +0.75mg |
| 🔶Minerals | |||
| Sodium | 436mg19% | 34mg1% | +402mg |
| Calcium | 71mg5% | 115mg9% | <0.1mg |
| Iron | 1.1mg6% | <0.1mg0% | +1.1mg |
| Potassium | 112mg2% | 141mg3% | <0.1mg |
| Phosphorus | 91mg7% | 137mg11% | <0.1mg |
| Magnesium | 6.0mg1% | 11mg3% | <0.1mg |
| Zinc | 0.51mg5% | 0.60mg5% | <0.1mg |
| Copper | <0.1mg2% | <0.1mg2% | <0.1mg |
| Manganese | — | <0.1mg0% | — |
| Selenium | 2.7mcg5% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 295 kcal for Cheese Spread Cream Cheese Base — that's 304% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 7.1g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 28.6g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin D (Cheese Spread Cream Cheese Base: 0.5mcg vs 0mcg), Vitamin E (Cheese Spread Cream Cheese Base: 0.77mg vs 0.04mg). 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 0.04mg), Sodium (Cheese Spread Cream Cheese Base: 436mg vs 34mg), Selenium (Greek Yogurt (Low Fat, Plain): 12.4mcg vs 2.7mcg). 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 (Low Fat, Plain) fits a low-fat diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g 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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 295 kcal.
- Is Cheese Spread Cream Cheese Base or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Cheese Spread Cream Cheese Base has 295 calories and 7.1g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Spread Cream Cheese Base or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 28.6g.