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.
Detailed nutritional comparison of cornmeal and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Cornmeal src
Image of Greek Yogurt src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Greek Yogurt .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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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.