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Cornmeal vs. Soy yogurt — In-Depth Nutrition Comparison

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The main differences between Cornmeal and Soy yogurt

  • Cornmeal has more Fiber, however, Soy yogurt has more Vitamin C, Calcium, and Vitamin D.
  • Daily need coverage for Vitamin C from Soy yogurt is 15% higher.
  • Soy yogurt has 10 times less Fiber than Cornmeal. Cornmeal has 3.9g of Fiber, while Soy yogurt has 0.4g.
  • Cornmeal is lower in Sugar.

Food types used in this article are Cornmeal, degermed, enriched, yellow and SILK Plain soy yogurt.

Infographic

Cornmeal vs Soy yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +4300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +169.3%
Contains more CarbsCarbs +719.9%
Contains more WaterWater +657.3%
Contains more OtherOther +143.1%
~equal in Fats ~1.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
~equal in Saturated Fat ~0.22g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Soy yogurt
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Soy yogurt Opinion
Calories 370kcal 66kcal Cornmeal
Protein 7.11g 2.64g Cornmeal
Fats 1.75g 1.76g Soy yogurt
Vitamin C 0mg 13.2mg Soy yogurt
Net carbs 75.55g 9.29g Cornmeal
Carbs 79.45g 9.69g Cornmeal
Vitamin D 0IU 53IU Soy yogurt
Magnesium 32mg Cornmeal
Calcium 3mg 132mg Soy yogurt
Potassium 142mg Cornmeal
Iron 4.36mg Cornmeal
Sugar 1.61g 5.29g Cornmeal
Fiber 3.9g 0.4g Cornmeal
Copper 0.076mg Cornmeal
Zinc 0.66mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg Cornmeal
Sodium 7mg 13mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 0.174mg Cornmeal
Selenium 10.5µg Cornmeal
Vitamin B1 0.551mg Cornmeal
Vitamin B2 0.382mg Cornmeal
Vitamin B3 4.968mg Cornmeal
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.182mg Cornmeal
Folate 209µg Cornmeal
Choline 8.6mg Cornmeal
Saturated Fat 0.22g 0.22g
Monounsaturated Fat 0.39g Cornmeal
Polyunsaturated fat 0.828g Cornmeal
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Soy yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Cornmeal
6%
Soy yogurt
Minerals Daily Need Coverage Score
37%
Cornmeal
4%
Soy yogurt

Comparison summary

Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 68)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.68g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.22 g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.