Bean raw vs. Yogurt — In-Depth Nutrition Comparison
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How are bean raw and yogurt different?
- Bean raw is higher than yogurt in folate, copper, iron, fiber, vitamin B1, manganese, phosphorus, magnesium, potassium, and selenium.
- Bean raw covers your daily need for folate, 130% more than yogurt.
- Bean raw has a higher glycemic index (33) than yogurt (19).
Beans, pinto, mature seeds, raw and Yogurt, Greek, plain, nonfat types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1500% |
| Contains more PotassiumPotassium | +887.9% |
| Contains more IronIron | +7142.9% |
| Contains more CopperCopper | +5152.9% |
| Contains more ZincZinc | +338.5% |
| Contains more PhosphorusPhosphorus | +204.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +12655.6% |
| Contains more SeleniumSelenium | +187.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2000% |
| Contains more Vitamin B1Vitamin B1 | +3000% |
| Contains more Vitamin B3Vitamin B3 | +464.4% |
| Contains more Vitamin B5Vitamin B5 | +137.2% |
| Contains more Vitamin B6Vitamin B6 | +652.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +7400% |
| Contains more CholineCholine | +338.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +31.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 7µg | 130% |
| Copper | 0.893mg | 0.017mg | 97% |
| Iron | 5.07mg | 0.07mg | 63% |
| Fiber | 15.5g | 0g | 62% |
| Vitamin B1 | 0.713mg | 0.023mg | 58% |
| Manganese | 1.148mg | 0.009mg | 50% |
| Phosphorus | 411mg | 135mg | 39% |
| Magnesium | 176mg | 11mg | 39% |
| Potassium | 1393mg | 141mg | 37% |
| Selenium | 27.9µg | 9.7µg | 33% |
| Vitamin B6 | 0.474mg | 0.063mg | 32% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Protein | 21.42g | 10.19g | 22% |
| Carbs | 62.55g | 3.6g | 20% |
| Zinc | 2.28mg | 0.52mg | 16% |
| Starch | 34.17g | 14% | |
| Calories | 347kcal | 59kcal | 14% |
| Vitamin B5 | 0.785mg | 0.331mg | 9% |
| Choline | 66.2mg | 15.1mg | 9% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B3 | 1.174mg | 0.208mg | 6% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Vitamin B2 | 0.212mg | 0.278mg | 5% |
| Polyunsaturated fat | 0.407g | 0.012g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Saturated fat | 0.235g | 0.117g | 1% |
| Fats | 1.23g | 0.39g | 1% |
| Vitamin E | 0.21mg | 0.01mg | 1% |
| Sodium | 12mg | 36mg | 1% |
| Net carbs | 47.05g | 3.6g | N/A |
| Calcium | 113mg | 110mg | 0% |
| Sugar | 2.11g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Monounsaturated fat | 0.229g | 0.053g | 0% |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.81mg | 0% | |
| Isoleucine | 0.871mg | 0% | |
| Leucine | 1.558mg | 0% | |
| Lysine | 1.356mg | 0% | |
| Methionine | 0.259mg | 0% | |
| Phenylalanine | 1.095mg | 0% | |
| Valine | 0.998mg | 0% | |
| Histidine | 0.556mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +110.2% |
| Contains more FatsFats | +215.4% |
| Contains more CarbsCarbs | +1637.5% |
| Contains more OtherOther | +381.9% |
| Contains more WaterWater | +651.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +332.1% |
| Contains more Poly. FatPolyunsaturated fat | +3291.7% |
| Contains less Sat. FatSaturated fat | -50.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0g
~equal in
Maltose
~0g