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Yogurt vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between yogurt and corn raw

  • Yogurt has more vitamin B12, vitamin B2, selenium, and calcium; however, corn raw is higher in vitamin B1, vitamin B3, folate, fiber, vitamin B5, and vitamin C.
  • Yogurt covers your daily need for vitamin B12, 31% more than corn raw.
  • Yogurt has 55 times more calcium than corn raw. While yogurt has 110mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Corn, sweet, yellow, raw.

Infographic

Yogurt vs Corn raw 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.
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +5400%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +642.9%
Contains more CopperCopper +217.6%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +1711.1%

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.
Yogurt
2
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B2Vitamin B2 +405.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +573.9%
Contains more Vitamin B3Vitamin B3 +751%
Contains more Vitamin B5Vitamin B5 +116.6%
Contains more Vitamin B6Vitamin B6 +47.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +52.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +211.6%
Contains more WaterWater +11.9%
Contains more OtherOther +14.3%
Contains more FatsFats +246.2%
Contains more CarbsCarbs +419.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +715.1%
Contains more Poly. FatPolyunsaturated fat +3958.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Corn raw DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.055mg 17%
Selenium 9.7µg 0.6µg 17%
Protein 10.19g 3.27g 14%
Vitamin B1 0.023mg 0.155mg 11%
Calcium 110mg 2mg 11%
Vitamin B3 0.208mg 1.77mg 10%
Folate 7µg 42µg 9%
Fiber 0g 2g 8%
Vitamin B5 0.331mg 0.717mg 8%
Vitamin C 0mg 6.8mg 8%
Manganese 0.009mg 0.163mg 7%
Phosphorus 135mg 89mg 7%
Iron 0.07mg 0.52mg 6%
Magnesium 11mg 37mg 6%
Carbs 3.6g 18.7g 5%
Potassium 141mg 270mg 4%
Copper 0.017mg 0.054mg 4%
Polyunsaturated fat 0.012g 0.487g 3%
Vitamin B6 0.063mg 0.093mg 2%
Starch 5.7g 2%
Cholesterol 5mg 0mg 2%
Fructose 0g 1.94g 2%
Monounsaturated fat 0.053g 0.432g 1%
Saturated fat 0.117g 0.325g 1%
Choline 15.1mg 23mg 1%
Calories 59kcal 86kcal 1%
Fats 0.39g 1.35g 1%
Vitamin A 1µg 9µg 1%
Sodium 36mg 15mg 1%
Zinc 0.52mg 0.46mg 1%
Net carbs 3.6g 16.7g N/A
Sugar 3.24g 6.26g N/A
Vitamin E 0.01mg 0.07mg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.006g 0g N/A
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.001g 0.014g N/A
Omega-6 - Linoleic acid 0.01g 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Yogurt
17%
Corn raw
Minerals Daily Need Coverage Score
19%
Yogurt
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.208g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 21mg)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.