Yogurt vs. Pinto Beans
Nutrition comparison of Yogurt and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and pinto beans:
- Both yogurt and pinto beans are high in calcium.
- Pinto bean has 12.2 times less saturated fat than yogurt.
- Pinto bean has 7.6 times less sugar than yogurt.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of dietary fiber.
- Yogurt has 3.3 times less carbohydrates than pinto bean.
- Yogurt has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and yogurt has 46% less calories than pinto bean - yogurt has 61 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to pinto beans for protein. Yogurt has a macronutrient ratio of 22:30:48 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Pinto Beans | |
|---|---|---|
| Protein | 22% | 24% |
| Carbohydrates | 30% | 69% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.3 times less carbohydrates than pinto bean - yogurt has 4.7g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than yogurt - pinto bean has 5.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Pinto bean has 7.6 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 101% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 12.2 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
cholesterol
Pinto bean has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and pinto beans contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than pinto bean - yogurt has 27ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Yogurt and pinto beans contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Yogurt and pinto beans contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Yogurt and pinto beans contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate. Both yogurt and pinto beans contain significant amounts of thiamin and niacin.
| Yogurt | Pinto Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.052 MG |
| Riboflavin | 0.142 MG | 0.019 MG |
| Niacin | 0.075 MG | 0.272 MG |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | ~ |
| Folate | 7 UG | 24 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and pinto beans are high in calcium. Yogurt has 92% more calcium than pinto bean - yogurt has 121mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 25 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 77% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.158 G |
| Total | 0.027 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and pinto beans contain significant amounts of linoleic acid.
| Yogurt | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.065 G | 0.115 G |
| Total | 0.065 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Yogurt g
()
|
Daily Values (%) |
Pinto 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 pinto beans contain more calories in 100 grams?Pinto bean is high in calories and yogurt has 50% less calories than pinto bean - yogurt has 61 calories in 100g and pinto bean has 114 calories.
Does yogurt or pinto beans have more carbohydrates?
By weight, yogurt has 3.3 times fewer carbohydrates than pinto bean - yogurt has 4.7g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does yogurt or pinto beans contain more calcium?
Both yogurt and pinto beans are high in calcium. Yogurt has 90% more calcium than pinto bean - yogurt has 121mg of calcium in 100 grams and pinto bean has 63mg of calcium.