Yogurt vs. Black Beans
Nutrition comparison of 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
yogurt
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and black beans:
- Black bean has 19.2 times less sugar than yogurt.
- Black bean has 26.9 times less saturated fat than yogurt.
- Black bean has more thiamin, niacin and folate, however, yogurt contains more Vitamin B12.
- Black bean has signficantly more iron than yogurt.
- Black bean is an excellent source of dietary fiber and potassium.
- Yogurt has 72% less carbohydrates than black bean.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt has 33% less calories than black bean - yogurt has 61 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Black Beans | |
|---|---|---|
| Protein | 22% | 26% |
| Carbohydrates | 30% | 71% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 72% less carbohydrates than black bean - yogurt has 4.7g 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 yogurt - black bean has 6.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Black bean has 19.2 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 74% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 26.9 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and black beans contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than black bean - yogurt has 27ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Yogurt and black beans contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Yogurt and black beans contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Yogurt and black beans contain similar amounts of Vitamin K - 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, yogurt contains more Vitamin B12. Both yogurt and black beans contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Yogurt | Black Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.14 MG |
| Riboflavin | 0.142 MG | 0.12 MG |
| Niacin | 0.075 MG | 0.62 MG |
| Pantothenic acid | 0.389 MG | 0.184 MG |
| Vitamin B6 | 0.032 MG | 0.055 MG |
| Folate | 7 UG | 61 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 246% more calcium than black bean - yogurt has 121mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than yogurt - yogurt has 0.05mg 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 99% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.057 G |
| Total | 0.027 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and black beans contain significant amounts of linoleic acid.
| Yogurt | Black Beans | |
|---|---|---|
| linoleic acid | 0.065 G | 0.068 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Black Beans (Beans, black turtle, mature seeds, canned) .
Yogurt g
()
|
Daily Values (%) |
Black Beans 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 yogurt or black beans contain more calories in 100 grams?Yogurt has 30% less calories than black bean - yogurt has 61 calories in 100g and black bean has 91 calories.
Does yogurt or black beans have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than black bean - yogurt has 4.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does yogurt or black beans contain more calcium?
Yogurt is a rich source of calcium and it has 250% more calcium than black bean - yogurt has 121mg of calcium in 100 grams and black bean has 35mg of calcium.
Does yogurt or black beans contain more potassium?
Black bean is a rich source of potassium and it has 100% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and black bean has 308mg of potassium.