Beans vs. Yogurt — In-Depth Nutrition Comparison
Compare
A recap on the differences between beans and yogurt
- Beans are higher in fiber, copper, vitamin B1, zinc, and vitamin B6, yet yogurt is higher in vitamin B12, vitamin B2, selenium, and calcium.
- Yogurt covers your daily vitamin B12 needs 31% more than beans.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Yogurt, Greek, plain, nonfat.
Infographic
Infographic link
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 | +190.9% |
| Contains more PotassiumPotassium | +109.9% |
| Contains more IronIron | +314.3% |
| Contains more CopperCopper | +1111.8% |
| Contains more ZincZinc | +169.2% |
| Contains less SodiumSodium | -97.2% |
| Contains more CalciumCalcium | +120% |
| Contains more PhosphorusPhosphorus | +29.8% |
| Contains more SeleniumSelenium | +115.6% |
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 AVitamin A | +400% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +552.2% |
| Contains more Vitamin B3Vitamin B3 | +106.7% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +242.9% |
| Contains more CholineCholine | +104% |
| Contains more Vitamin B2Vitamin B2 | +363.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Fiber | 5.5g | 0g | 22% |
| Copper | 0.206mg | 0.017mg | 21% |
| Vitamin B2 | 0.06mg | 0.278mg | 17% |
| Vitamin B1 | 0.15mg | 0.023mg | 11% |
| Protein | 4.8g | 10.19g | 11% |
| Selenium | 4.5µg | 9.7µg | 9% |
| Zinc | 1.4mg | 0.52mg | 8% |
| Vitamin B5 | 0.331mg | 7% | |
| Carbs | 20.49g | 3.6g | 6% |
| Calcium | 50mg | 110mg | 6% |
| Vitamin B6 | 0.13mg | 0.063mg | 5% |
| Magnesium | 32mg | 11mg | 5% |
| Potassium | 296mg | 141mg | 5% |
| Folate | 24µg | 7µg | 4% |
| Phosphorus | 104mg | 135mg | 4% |
| Iron | 0.29mg | 0.07mg | 3% |
| Choline | 30.8mg | 15.1mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Sodium | 1mg | 36mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Calories | 105kcal | 59kcal | 2% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Polyunsaturated fat | 0.172g | 0.012g | 1% |
| Vitamin E | 0.15mg | 0.01mg | 1% |
| Vitamin B3 | 0.43mg | 0.208mg | 1% |
| Fats | 0.4g | 0.39g | 0% |
| Net carbs | 14.99g | 3.6g | N/A |
| Sugar | 7.78g | 3.24g | N/A |
| Vitamin A | 5µg | 1µg | 0% |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.103g | 0.117g | 0% |
| Monounsaturated fat | 0.035g | 0.053g | 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 CarbsCarbs | +469.2% |
| Contains more OtherOther | +137.5% |
| Contains more ProteinProtein | +112.3% |
| Contains more WaterWater | +17.2% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12% |
| Contains more Poly. FatPolyunsaturated fat | +1333.3% |
| Contains more Mono. FatMonounsaturated fat | +51.4% |
