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.
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.
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
()
|
Daily Values (%) |
Kidney 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 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.