Black Beans (Raw)vsGreek Yogurt (Low Fat, Plain)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Black Beans (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 79% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Greek Yogurt (Low Fat, Plain) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 73kcal4% | +268kcal |
| Protein | 22g43% | 9.9g20% | +12g |
| Total Fat | 1.4g2% | 1.9g2% | <0.1g |
| Saturated Fat | 0.37g2% | 1.2g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 62g23% | 3.9g1% | +58g |
| Dietary Fiber | 16g55% | 0g0% | +16g |
| Sugars | 2.1g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.17mg |
| Vitamin K | 5.6mcg5% | 0.20mcg0% | +5.4mcg |
| Vitamin B6 | 0.29mg17% | <0.1mg3% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 444mcg111% | 12mcg3% | +432mcg |
| Thiamin (B1) | 0.90mg75% | <0.1mg4% | +0.86mg |
| Riboflavin (B2) | 0.19mg15% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 0.20mg1% | +1.8mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 34mg1% | <0.1mg |
| Calcium | 123mg9% | 115mg9% | +8.0mg |
| Iron | 5.0mg28% | <0.1mg0% | +5.0mg |
| Potassium | 1480mg31% | 141mg3% | +1339mg |
| Phosphorus | 352mg28% | 137mg11% | +215mg |
| Magnesium | 171mg41% | 11mg3% | +160mg |
| Zinc | 3.6mg33% | 0.60mg5% | +3.0mg |
| Copper | 0.84mg93% | <0.1mg2% | +0.82mg |
| Manganese | 1.1mg46% | <0.1mg0% | +1.1mg |
| Selenium | 3.2mcg6% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 341 kcal for Black Beans (Raw) — that's 367% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) has more protein per 100g (21.6g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) has more fat (1.92g vs 1.42g 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 A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg). 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 0.04mg), Manganese (Black Beans (Raw): 1.06mg vs 0.007mg), Copper (Black Beans (Raw): 0.841mg vs 0.021mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Black Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 341 kcal.
- Is Black Beans (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 1.92g.
- Which has more fiber, Black Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 0g.