Cornmeal vs. Yogurt
Nutrition comparison of Cornmeal and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and yogurt:
- Cornmeal has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and yogurt has 84% less calories than cornmeal - cornmeal has 384 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Yogurt | |
|---|---|---|
| Protein | 10% | 22% |
| Carbohydrates | 76% | 30% |
| Fat | 14% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and yogurt has 94% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than yogurt - cornmeal has 9.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Cornmeal and yogurt contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 184% more protein than yogurt - cornmeal has 9.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Cornmeal has 50% less saturated fat than yogurt - cornmeal has 1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Cornmeal has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and cornmeal contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than cornmeal - yogurt has 27ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Yogurt and cornmeal contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and yogurt contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Cornmeal and yogurt contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both cornmeal and yogurt contain significant amounts of riboflavin and pantothenic acid.
| Cornmeal | Yogurt | |
|---|---|---|
| Thiamin | 0.3 MG | 0.029 MG |
| Riboflavin | 0.093 MG | 0.142 MG |
| Niacin | 2.47 MG | 0.075 MG |
| Pantothenic acid | 0.595 MG | 0.389 MG |
| Vitamin B6 | 0.59 MG | 0.032 MG |
| Folate | 34 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 19 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Cornmeal is a great source of iron and it has 58 times more iron than yogurt - cornmeal has 3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 108% more potassium than yogurt - cornmeal has 322mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Cornmeal | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.027 G |
| Total | 0.06 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than yogurt per 100 grams.
| Cornmeal | Yogurt | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.065 G |
| Total | 2.325 G | 0.065 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.
Cornmeal g
()
|
Daily Values (%) |
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 yogurt contain more calories in 100 grams?Cornmeal is high in calories and yogurt has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and yogurt has 61 calories.
Does cornmeal or yogurt have more carbohydrates?
By weight, cornmeal is high in carbohydrates and yogurt has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does cornmeal or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 19 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does cornmeal or yogurt contain more potassium?
Cornmeal is a rich source of potassium and it has 110% more potassium than yogurt - cornmeal has 322mg of potassium in 100 grams and yogurt has 155mg of potassium.