Greek Yogurt vs. Kidney Beans

Nutrition comparison of Greek 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 greek yogurt versus kidney beans (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and kidney beans are high in calcium and protein.
  • Greek yogurt has 4.2 times less carbohydrates than kidney bean.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin and Vitamin B6.
  • Greek yogurt has signficantly more Vitamin A than kidney bean.
  • Kidney bean has signficantly more iron than greek yogurt.
  • Kidney bean is a great source of potassium.
  • Kidney bean is an excellent source of dietary fiber.
Detailed nutritional comparison of greek 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 Greek Yogurt src
Image of Kidney Beans src

Calories and Carbs

calories

Kidney bean is high in calories and greek yogurt has 40% less calories than kidney bean - greek yogurt has 73 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to kidney beans per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Kidney Beans
Protein 55% 26%
Carbohydrates 22% 67%
Fat 24% 7%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.2 times less carbohydrates than kidney bean - greek yogurt has 3.9g 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 greek yogurt - kidney bean has 6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Kidney bean has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Both greek yogurt and kidney beans are high in protein. Greek yogurt has 23% more protein than kidney bean - greek yogurt has 10g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Greek yogurt and kidney beans contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt and kidney beans contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.

Vitamin A

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

Vitamin E

Greek yogurt and kidney beans contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Greek Yogurt Kidney Beans
Thiamin 0.044 MG 0.06 MG
Riboflavin 0.233 MG 0.015 MG
Niacin 0.197 MG 0.417 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.113 MG
Folate 12 UG 23 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and kidney beans are high in calcium. Greek yogurt has 98% more calcium than kidney bean - greek yogurt has 115mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Kidney bean has signficantly more iron than greek yogurt - greek yogurt has 0.04mg 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 77% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Kidney Beans
alpha linoleic acid 0.007 G 0.132 G
Total 0.007 G 0.132 G

omega 6s

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

Greek Yogurt Kidney Beans
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.217 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

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FAQ

Does greek yogurt or kidney beans contain more calories in 100 grams?
Kidney bean is high in calories and greek yogurt has 40% less calories than kidney bean - greek yogurt has 73 calories in 100g and kidney bean has 121 calories.

Is greek yogurt or kidney beans better for protein?
Both greek yogurt and kidney beans are high in protein. Greek yogurt has 20% more protein than kidney bean - greek yogurt has 10g of protein per 100 grams and kidney bean has 8.1g of protein.

Does greek yogurt or kidney beans have more carbohydrates?
By weight, greek yogurt has 4.2 times fewer carbohydrates than kidney bean - greek yogurt has 3.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

Does greek yogurt or kidney beans contain more calcium?
Both greek yogurt and kidney beans are high in calcium. Greek yogurt has 100% more calcium than kidney bean - greek yogurt has 115mg of calcium in 100 grams and kidney bean has 58mg of calcium.