Yogurt vs. Yellow Corn
Nutrition comparison of 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
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 yogurt and yellow corn:
- Yellow corn has 9.6 times less saturated fat than yogurt.
- Yellow corn has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
- Yellow corn is a great source of dietary fiber and potassium.
- Yogurt has 3.5 times less carbohydrates than yellow corn.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt has 36% less calories than yellow corn - yellow corn has 96 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Yellow Corn | |
|---|---|---|
| Protein | 23% | 12% |
| Carbohydrates | 30% | 76% |
| Fat | 47% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.5 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than yogurt - yellow corn has 2.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yellow corn and yogurt contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yellow corn and yogurt contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yellow corn has 9.6 times less saturated fat than yogurt - yellow corn has 0.2g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Yellow corn has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has 1000% more Vitamin C than yogurt - yellow corn has 5.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yellow corn and yogurt contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and yellow corn contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and yogurt contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yellow corn and yogurt contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and yellow corn contain significant amounts of pantothenic acid.
| Yogurt | Yellow Corn | |
|---|---|---|
| Thiamin | 0.029 MG | 0.093 MG |
| Riboflavin | 0.142 MG | 0.057 MG |
| Niacin | 0.075 MG | 1.683 MG |
| Pantothenic acid | 0.389 MG | 0.792 MG |
| Vitamin B6 | 0.032 MG | 0.139 MG |
| Folate | 7 UG | 23 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 39 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Yellow corn has 800% more iron than yogurt - yellow corn has 0.45mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yellow corn is a great source of potassium and it has 41% more potassium than yogurt - yellow corn has 218mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Yellow Corn | |
|---|---|---|
| beta-carotene | 5 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.018 G |
| Total | 0.027 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than yogurt per 100 grams.
| Yogurt | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.065 G | 0.586 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Yogurt g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or yogurt contain more calories in 100 grams?Yogurt has 40% less calories than yellow corn - yellow corn has 96 calories in 100g and yogurt has 61 calories.
Does yellow corn or yogurt have more carbohydrates?
By weight, yogurt has 3.5 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does yellow corn or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 39 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and yogurt has 121mg of calcium.