Greek Yogurt vs. Black Beans

Nutrition comparison of Greek Yogurt and Black Beans

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

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

For a quick recap of significant nutrients and differences in greek yogurt and black beans:

  • Black bean has 15.4 times less saturated fat than greek yogurt.
  • Black bean has more thiamin, niacin and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Black bean has signficantly more iron than greek yogurt.
  • Black bean is an excellent source of dietary fiber and potassium.
  • Greek yogurt has 3.2 times less carbohydrates than black bean.
  • Greek yogurt has signficantly more Vitamin A than black bean.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and black beans 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 Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Black Beans src

Calories and Carbs

calories

Greek yogurt and black beans contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Black Beans
Protein 55% 26%
Carbohydrates 22% 71%
Fat 24% 3%
Alcohol ~ ~

carbohydrates

Greek yogurt has 3.2 times less carbohydrates than black bean - greek yogurt has 3.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - black bean has 6.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and black beans contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 65% more protein than black bean - greek yogurt has 10g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Black bean has 15.4 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

trans fat

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

cholesterol

Black bean has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt and black beans contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than black bean - greek yogurt has 90ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin E

Greek yogurt and black beans contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Greek yogurt and black beans contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Black bean has more thiamin, niacin and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both greek yogurt and black beans contain significant amounts of riboflavin and Vitamin B6.

Greek Yogurt Black Beans
Thiamin 0.044 MG 0.14 MG
Riboflavin 0.233 MG 0.12 MG
Niacin 0.197 MG 0.62 MG
Pantothenic acid 0.47 MG 0.184 MG
Vitamin B6 0.055 MG 0.055 MG
Folate 12 UG 61 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 229% more calcium than black bean - greek yogurt has 115mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Black bean is an excellent source of potassium and it has 118% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Black Beans
alpha linoleic acid 0.007 G 0.057 G
Total 0.007 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and black beans contain significant amounts of linoleic acid.

Greek Yogurt Black Beans
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.068 G
Total 0.067 G 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .

Greek Yogurt g

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FAQ

Does greek yogurt or black beans contain more calories in 100 grams?
Greek yogurt and black beans contain similar amounts of calories - greek yogurt has 73 calories in 100g and black bean has 91 calories.

Is greek yogurt or black beans better for protein?
Greek yogurt is a great source of protein and it has 70% more protein than black bean - greek yogurt has 10g of protein per 100 grams and black bean has 6g of protein.

Does greek yogurt or black beans have more carbohydrates?
By weight, greek yogurt has 3.2 times fewer carbohydrates than black bean - greek yogurt has 3.9g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does greek yogurt or black beans contain more calcium?
Greek yogurt is a rich source of calcium and it has 230% more calcium than black bean - greek yogurt has 115mg of calcium in 100 grams and black bean has 35mg of calcium.

Does greek yogurt or black beans contain more potassium?
Black bean is a rich source of potassium and it has 120% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and black bean has 308mg of potassium.