Yogurt vs. White Beans
Nutrition comparison of 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
yogurt
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and white beans:
- Both yogurt and white beans are high in calcium.
- White bean has 15 times less sugar than yogurt.
- White bean has 27.3 times less saturated fat than yogurt.
- White bean has more thiamin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
- Yogurt has 3.5 times less carbohydrates than white bean.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and yogurt has 46% less calories than white bean - yogurt has 61 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to white beans for protein. Yogurt has a macronutrient ratio of 22:30:48 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | White Beans | |
|---|---|---|
| Protein | 22% | 25% |
| Carbohydrates | 30% | 73% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.5 times less carbohydrates than white bean - yogurt has 4.7g 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 yogurt - white bean has 4.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
White bean has 15 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 109% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 27.3 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and white beans contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than white bean - yogurt has 27ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Yogurt and white beans contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Yogurt and white beans contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Yogurt and white beans contain similar amounts of Vitamin K - 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, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and white beans contain significant amounts of niacin and pantothenic acid.
| Yogurt | White Beans | |
|---|---|---|
| Thiamin | 0.029 MG | 0.096 MG |
| Riboflavin | 0.142 MG | 0.037 MG |
| Niacin | 0.075 MG | 0.113 MG |
| Pantothenic acid | 0.389 MG | 0.185 MG |
| Vitamin B6 | 0.032 MG | 0.075 MG |
| Folate | 7 UG | 65 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and white beans are high in calcium. Yogurt has 66% more calcium than white bean - yogurt has 121mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 58 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 193% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.056 G |
| Total | 0.027 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and white beans contain significant amounts of linoleic acid.
| Yogurt | White Beans | |
|---|---|---|
| linoleic acid | 0.065 G | 0.067 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and White Beans (Beans, white, mature seeds, canned) .
Yogurt g
()
|
Daily Values (%) |
White 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 white beans contain more calories in 100 grams?White bean is high in calories and yogurt has 50% less calories than white bean - yogurt has 61 calories in 100g and white bean has 114 calories.
Does yogurt or white beans have more carbohydrates?
By weight, yogurt has 3.5 times fewer carbohydrates than white bean - yogurt has 4.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does yogurt or white beans contain more calcium?
Both yogurt and white beans are high in calcium. Yogurt has 70% more calcium than white bean - yogurt has 121mg of calcium in 100 grams and white bean has 73mg of calcium.
Does yogurt or white beans contain more potassium?
White bean is a rich source of potassium and it has 190% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and white bean has 454mg of potassium.