Black Beans (Raw)vsGreek Yogurt (Nonfat, Plain)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Black Beans (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 84% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Black Beans (Raw) has 5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 54kcal3% | +287kcal |
| Protein | 22g43% | 9.5g19% | +12g |
| Total Fat | 1.4g2% | 0.24g0% | +1.2g |
| Saturated Fat | 0.37g2% | 0.14g1% | +0.22g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 62g23% | 3.4g1% | +59g |
| Dietary Fiber | 16g55% | 0.20g1% | +15g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | — | — |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 444mcg111% | — | — |
| Thiamin (B1) | 0.90mg75% | — | — |
| Riboflavin (B2) | 0.19mg15% | — | — |
| Niacin (B3) | 2.0mg12% | — | — |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 37mg2% | <0.1mg |
| Calcium | 123mg9% | 112mg9% | +11mg |
| Iron | 5.0mg28% | <0.1mg0% | +5.0mg |
| Potassium | 1480mg31% | — | — |
| Phosphorus | 352mg28% | — | — |
| Magnesium | 171mg41% | — | — |
| Zinc | 3.6mg33% | — | — |
| Copper | 0.84mg93% | — | — |
| Manganese | 1.1mg46% | — | — |
| Selenium | 3.2mcg6% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 531% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Black Beans (Raw) has more fat (1.42g vs 0.24g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Black Beans (Raw): 5.02mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 5mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Black Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Black Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Black Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 1.42g.
- Which has more fiber, Black Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 0.2g.