Kidney Beans (Raw)vsGreek Yogurt (Nonfat, Plain)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Kidney Beans (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 84% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g 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.
Kidney 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.
Kidney Beans (Raw) has 6.7mg 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 Kidney Red | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 54kcal3% | +283kcal |
| Protein | 23g45% | 9.5g19% | +13g |
| Total Fat | 1.1g1% | 0.24g0% | +0.82g |
| Saturated Fat | 0.15g1% | 0.14g1% | +<0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 61g22% | 3.4g1% | +58g |
| Dietary Fiber | 15g54% | 0.20g1% | +15g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.5mg5% | 0.30mg0% | +4.2mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | — | — |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 394mcg99% | — | — |
| Thiamin (B1) | 0.61mg51% | — | — |
| Riboflavin (B2) | 0.21mg17% | — | — |
| Niacin (B3) | 2.1mg13% | — | — |
| 🔶Minerals | |||
| Sodium | 12mg1% | 37mg2% | <0.1mg |
| Calcium | 83mg6% | 112mg9% | <0.1mg |
| Iron | 6.7mg37% | <0.1mg0% | +6.7mg |
| Potassium | 1360mg29% | — | — |
| Phosphorus | 406mg32% | — | — |
| Magnesium | 138mg33% | — | — |
| Zinc | 2.8mg25% | — | — |
| Copper | 0.70mg78% | — | — |
| Manganese | 1.1mg48% | — | — |
| Selenium | 3.2mcg6% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 337 kcal for Kidney Beans (Raw) — that's 524% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) has more protein per 100g (22.5g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Kidney Beans (Raw) has more fat (1.06g 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 (Kidney Beans (Raw): 4.5mg vs 0.3mg). 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 (Kidney Beans (Raw): 6.69mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 12mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 83mg). 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. Kidney Beans (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Kidney Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Kidney Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 1.06g.
- Which has more fiber, Kidney Beans (Raw) or Greek Yogurt (Nonfat, Plain)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 0.2g.