Yogurt vs. Kidney Beans

Nutrition comparison of Yogurt and Kidney Beans


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

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

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

  • Both yogurt and kidney beans are high in calcium.
  • Kidney bean has 5.3 times less saturated fat than yogurt.
  • Kidney bean has signficantly more iron than yogurt.
  • Kidney bean is a great source of potassium and protein.
  • Kidney bean is an excellent source of dietary fiber.
  • Yogurt has 3.4 times less carbohydrates than kidney bean.
  • Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin, Vitamin B6 and folate.
Detailed nutritional comparison of yogurt and kidney 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: Yogurt (Yogurt, plain, whole milk) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Kidney Beans src

Calories and Carbs

calories

Kidney bean is high in calories and yogurt has 50% less calories than kidney bean - yogurt has 61 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to kidney beans for protein. Yogurt has a macronutrient ratio of 23:30:47 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Kidney Beans
Protein 23% 26%
Carbohydrates 30% 67%
Fat 47% 7%
Alcohol ~ ~

carbohydrates

Yogurt has 3.4 times less carbohydrates than kidney bean - yogurt has 4.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than yogurt - kidney bean has 6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Kidney bean has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Kidney bean is a great source of protein and it has 134% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Kidney bean has 5.3 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

cholesterol

Kidney bean has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.

Vitamins

Vitamin C

Yogurt and kidney beans contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

Yogurt has more Vitamin A than kidney bean - yogurt has 27ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin D

Yogurt and kidney beans contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Yogurt and kidney beans contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Yogurt and kidney beans contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

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

Yogurt Kidney Beans
Thiamin 0.029 MG 0.06 MG
Riboflavin 0.142 MG 0.015 MG
Niacin 0.075 MG 0.417 MG
Pantothenic acid 0.389 MG ~
Vitamin B6 0.032 MG 0.113 MG
Folate 7 UG 23 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Both yogurt and kidney beans are high in calcium. Yogurt has 109% more calcium than kidney bean - yogurt has 121mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Kidney bean has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Kidney bean is a great source of potassium and it has 61% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and kidney bean has 250mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Yogurt Kidney Beans
alpha linoleic acid 0.027 G 0.132 G
Total 0.027 G 0.132 G

omega 6s

Comparing omega-6 fatty acids, kidney bean has more linoleic acid than yogurt per 100 grams.

Yogurt Kidney Beans
linoleic acid 0.065 G 0.217 G
Total 0.065 G 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

Yogurt g

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FAQ

Does yogurt or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and yogurt has 50% less calories than kidney bean - yogurt has 61 calories in 100g and kidney bean has 121 calories.

Does yogurt or kidney beans have more carbohydrates?
By weight, yogurt has 3.4 times fewer carbohydrates than kidney bean - yogurt has 4.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does yogurt or kidney beans contain more calcium?
Both yogurt and kidney beans are high in calcium. Yogurt has 110% more calcium than kidney bean - yogurt has 121mg of calcium in 100 grams and kidney bean has 58mg of calcium.