Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and pinto beans:
Pinto bean is high in calories and greek yogurt has 36% less calories than pinto bean - greek yogurt has 73 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to pinto beans per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Greek Yogurt | Pinto Beans | |
---|---|---|
Protein | 55% | 24% |
Carbohydrates | 22% | 69% |
Fat | 24% | 7% |
Alcohol | ~ | ~ |
Greek yogurt has 4.1 times less carbohydrates than pinto bean - greek yogurt has 3.9g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pinto bean has 5.5g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
Greek yogurt and pinto beans contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Greek yogurt is a great source of protein and it has 42% more protein than pinto bean - greek yogurt has 10g of protein per 100 grams and pinto bean has 7g of protein.
Pinto bean has 6.7 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Both greek yogurt and pinto beans are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pinto bean does not contain significant amounts.
Pinto bean has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Greek yogurt and pinto beans contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Greek yogurt has signficantly more Vitamin A than pinto bean - greek yogurt has 90ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Greek yogurt and pinto beans contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Greek yogurt and pinto beans contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
Greek yogurt has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both greek yogurt and pinto beans contain significant amounts of thiamin, niacin and folate.
Greek Yogurt | Pinto Beans | |
---|---|---|
Thiamin | 0.044 MG | 0.052 MG |
Riboflavin | 0.233 MG | 0.019 MG |
Niacin | 0.197 MG | 0.272 MG |
Pantothenic acid | 0.47 MG | ~ |
Vitamin B6 | 0.055 MG | ~ |
Folate | 12 UG | 24 UG |
Vitamin B12 | 0.52 UG | ~ |
Both greek yogurt and pinto beans are high in calcium. Greek yogurt has 83% more calcium than pinto bean - greek yogurt has 115mg of calcium per 100 grams and pinto bean has 63mg of calcium.
Pinto bean has 32 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and pinto bean has 1.3mg of iron.
Pinto bean is a great source of potassium and it has 94% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and pinto bean has 274mg of potassium.
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
Greek Yogurt | Pinto Beans | |
---|---|---|
alpha linoleic acid | 0.007 G | 0.158 G |
Total | 0.007 G | 0.158 G |
Comparing omega-6 fatty acids, both greek yogurt and pinto beans contain significant amounts of linoleic acid.
Greek Yogurt | Pinto Beans | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.065 G | 0.115 G |
Total | 0.067 G | 0.115 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Pinto Beans .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pinto Beans (Beans, pinto, canned, drained solids) .
Greek Yogurt g
()
|
Daily Values (%) |
Pinto Beans g
()
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||