Greek Yogurt vs. White Beans

Nutrition comparison of Greek Yogurt and White 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 white beans (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and white beans are high in calcium.
  • Greek yogurt has 4.3 times less carbohydrates than white bean.
  • Greek yogurt has signficantly more Vitamin A than white bean.
  • Greek yogurt is a great source of protein.
  • White bean has 15.6 times less saturated fat than greek yogurt.
  • White bean has more thiamin and folate, however, greek yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
  • White bean is a great source of iron.
  • White bean is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and white 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of White Beans src

Calories and Carbs

calories

White bean is high in calories and greek yogurt has 36% less calories than white bean - greek yogurt has 73 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt White Beans
Protein 55% 25%
Carbohydrates 22% 73%
Fat 24% 2%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.3 times less carbohydrates than white bean - greek yogurt has 3.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

White bean is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - white bean has 4.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and white beans contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 37% more protein than white bean - greek yogurt has 10g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

White bean has 15.6 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than white bean - greek yogurt has 0.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin A

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

Vitamin E

Greek yogurt and white beans contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Greek yogurt and white beans contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

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

Greek Yogurt White Beans
Thiamin 0.044 MG 0.096 MG
Riboflavin 0.233 MG 0.037 MG
Niacin 0.197 MG 0.113 MG
Pantothenic acid 0.47 MG 0.185 MG
Vitamin B6 0.055 MG 0.075 MG
Folate 12 UG 65 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and white beans are high in calcium. Greek yogurt has 58% more calcium than white bean - greek yogurt has 115mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 73 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and white bean has 3mg of iron.

potassium

White bean is an excellent source of potassium and it has 222% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt White Beans
alpha linoleic acid 0.007 G 0.056 G
Total 0.007 G 0.056 G

omega 6s

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

Greek Yogurt White Beans
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.067 G
Total 0.067 G 0.067 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 White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does greek yogurt or white beans contain more calories in 100 grams?
White bean is high in calories and greek yogurt has 40% less calories than white bean - greek yogurt has 73 calories in 100g and white bean has 114 calories.

Is greek yogurt or white beans better for protein?
Greek yogurt is a great source of protein and it has 40% more protein than white bean - greek yogurt has 10g of protein per 100 grams and white bean has 7.3g of protein.

Does greek yogurt or white beans have more carbohydrates?
By weight, greek yogurt has 4.3 times fewer carbohydrates than white bean - greek yogurt has 3.9g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does greek yogurt or white beans contain more calcium?
Both greek yogurt and white beans are high in calcium. Greek yogurt has 60% more calcium than white bean - greek yogurt has 115mg of calcium in 100 grams and white bean has 73mg of calcium.

Does greek yogurt or white beans contain more potassium?
White bean is a rich source of potassium and it has 220% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and white bean has 454mg of potassium.