Cornmeal vs. Greek Yogurt
Nutrition comparison of Cornmeal and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and greek yogurt:
- Both cornmeal and greek yogurt are high in protein.
- Cornmeal has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Greek yogurt has signficantly more Vitamin A than cornmeal.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and greek yogurt has 81% less calories than cornmeal - cornmeal has 384 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Greek Yogurt | |
|---|---|---|
| Protein | 10% | 55% |
| Carbohydrates | 76% | 22% |
| Fat | 14% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and greek yogurt has 95% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - cornmeal has 9.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Cornmeal and greek yogurt contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both cornmeal and greek yogurt are high in protein. Cornmeal is very similar to cornmeal for protein - cornmeal has 9.9g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Cornmeal and greek yogurt contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and cornmeal are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cornmeal does not contain significant amounts.
cholesterol
Cornmeal has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than cornmeal - greek yogurt has 0.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than cornmeal - greek yogurt has 90ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and greek yogurt contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Cornmeal and greek yogurt contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both cornmeal and greek yogurt contain significant amounts of pantothenic acid.
| Cornmeal | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.3 MG | 0.044 MG |
| Riboflavin | 0.093 MG | 0.233 MG |
| Niacin | 2.47 MG | 0.197 MG |
| Pantothenic acid | 0.595 MG | 0.47 MG |
| Vitamin B6 | 0.59 MG | 0.055 MG |
| Folate | 34 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 18 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Cornmeal is a great source of iron and it has 73 times more iron than greek yogurt - cornmeal has 3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 128% more potassium than greek yogurt - cornmeal has 322mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Cornmeal | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.007 G |
| Total | 0.06 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than greek yogurt per 100 grams.
| Cornmeal | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 2.292 G | 0.065 G |
| Total | 2.292 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cornmeal g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or greek yogurt contain more calories in 100 grams?Cornmeal is high in calories and greek yogurt has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and greek yogurt has 73 calories.
Is cornmeal or greek yogurt better for protein?
Both cornmeal and greek yogurt are high in protein. Cornmeal is very similar to cornmeal for protein - cornmeal has 9.9g of protein per 100 grams and greek yogurt has 10g of protein.
Does cornmeal or greek yogurt have more carbohydrates?
By weight, cornmeal is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Does cornmeal or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 18 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does cornmeal or greek yogurt contain more potassium?
Cornmeal is a rich source of potassium and it has 130% more potassium than greek yogurt - cornmeal has 322mg of potassium in 100 grams and greek yogurt has 141mg of potassium.