Greek Yogurt vs. Yellow Corn

Nutrition comparison of Greek Yogurt and Cooked Yellow Corn

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and yellow corn:

  • Greek yogurt has 4.3 times less carbohydrates than yellow corn.
  • Greek yogurt has more riboflavin and Vitamin B12, however, yellow corn contains more niacin and Vitamin B6.
  • Greek yogurt has signficantly more Vitamin A than yellow corn.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Yellow corn has 5.2 times less saturated fat than greek yogurt.
  • Yellow corn is a great source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and yellow corn 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Yellow Corn src

Calories and Carbs

calories

Greek yogurt has 24% less calories than yellow corn - yellow corn has 96 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Yellow Corn
Protein 55% 12%
Carbohydrates 22% 76%
Fat 24% 12%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.3 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Yellow corn is a great source of dietary fiber and it has more dietary fiber than greek yogurt - yellow corn has 2.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Yellow corn and greek yogurt contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 192% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Yellow corn has 5.2 times less saturated fat than greek yogurt - yellow corn has 0.2g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and yellow corn are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and yellow corn does not contain significant amounts.

cholesterol

Yellow corn has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.

Vitamins

Vitamin C

Yellow corn has 588% more Vitamin C than greek yogurt - yellow corn has 5.5mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Yellow corn and greek yogurt contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Yellow corn and greek yogurt contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, yellow corn contains more niacin and Vitamin B6. Both greek yogurt and yellow corn contain significant amounts of thiamin, pantothenic acid and folate.

Greek Yogurt Yellow Corn
Thiamin 0.044 MG 0.093 MG
Riboflavin 0.233 MG 0.057 MG
Niacin 0.197 MG 1.683 MG
Pantothenic acid 0.47 MG 0.792 MG
Vitamin B6 0.055 MG 0.139 MG
Folate 12 UG 23 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 37 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Yellow corn has 10 times more iron than greek yogurt - yellow corn has 0.45mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Yellow corn is a great source of potassium and it has 55% more potassium than greek yogurt - yellow corn has 218mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Yellow Corn
beta-carotene 6 UG 66 UG
lutein + zeaxanthin 1 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Yellow Corn
alpha linoleic acid 0.007 G 0.018 G
Total 0.007 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Yellow Corn
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.586 G
Total 0.067 G 0.586 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Greek Yogurt g

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FAQ

Does yellow corn or greek yogurt contain more calories in 100 grams?
Greek yogurt has 20% less calories than yellow corn - yellow corn has 96 calories in 100g and greek yogurt has 73 calories.

Is yellow corn or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 190% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and greek yogurt has 10g of protein.

Does yellow corn or greek yogurt have more carbohydrates?
By weight, greek yogurt has 4.3 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does yellow corn or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 37 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and greek yogurt has 115mg of calcium.