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  6. Yogurt vs. Kidney beans raw

Yogurt vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between yogurt and kidney beans raw

  • Yogurt has more vitamin B12; however, kidney beans raw is higher in copper, iron, fiber, folate, manganese, vitamin B1, phosphorus, potassium, and magnesium.
  • Kidney beans raw covers your daily need for copper, 105% more than yogurt.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Beans, kidney, all types, mature seeds, raw.

Infographic

Yogurt vs Kidney beans raw 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.
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +203.1%
Contains more MagnesiumMagnesium +1172.7%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +897.2%
Contains more IronIron +11614.3%
Contains more CopperCopper +5535.3%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +201.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +11244.4%

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.
Yogurt
Yogurt
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B3Vitamin B3 +890.4%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin B6Vitamin B6 +530.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5528.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Kidney beans raw DV% diff.
Copper 0.017mg 0.958mg 105%
Iron 0.07mg 8.2mg 102%
Fiber 0g 24.9g 100%
Folate 7µg 394µg 97%
Manganese 0.009mg 1.021mg 44%
Vitamin B1 0.023mg 0.529mg 42%
Phosphorus 135mg 407mg 39%
Potassium 141mg 1406mg 37%
Vitamin B12 0.75µg 0µg 31%
Magnesium 11mg 140mg 31%
Protein 10.19g 23.58g 27%
Vitamin B6 0.063mg 0.397mg 26%
Zinc 0.52mg 2.79mg 21%
Carbs 3.6g 60.01g 19%
Vitamin K 0µg 19µg 16%
Calories 59kcal 333kcal 14%
Vitamin B3 0.208mg 2.06mg 12%
Selenium 9.7µg 3.2µg 12%
Vitamin B5 0.331mg 0.78mg 9%
Vitamin B2 0.278mg 0.219mg 5%
Vitamin C 0mg 4.5mg 5%
Polyunsaturated fat 0.012g 0.457g 3%
Calcium 110mg 143mg 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Vitamin E 0.01mg 0.22mg 1%
Sodium 36mg 24mg 1%
Fats 0.39g 0.83g 1%
Net carbs 3.6g 35.11g N/A
Sugar 3.24g 2.23g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.12g 0%
Monounsaturated fat 0.053g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +624.3%
Contains more ProteinProtein +131.4%
Contains more FatsFats +112.8%
Contains more CarbsCarbs +1566.9%
Contains more OtherOther +431.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +20.8%
Contains more Poly. FatPolyunsaturated fat +3708.3%
~equal in Saturated fat ~0.12g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.