Kidney Beans (Raw)vsGreek Yogurt (Low Fat, Plain)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Kidney Beans (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 78% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 73kcal4% | +264kcal |
| Protein | 23g45% | 9.9g20% | +13g |
| Total Fat | 1.1g1% | 1.9g2% | <0.1g |
| Saturated Fat | 0.15g1% | 1.2g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 61g22% | 3.9g1% | +57g |
| Dietary Fiber | 15g54% | 0g0% | +15g |
| Sugars | 2.1g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 4.5mg5% | 0.80mg1% | +3.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | <0.1mg0% | +0.17mg |
| Vitamin K | 5.6mcg5% | 0.20mcg0% | +5.4mcg |
| Vitamin B6 | 0.40mg23% | <0.1mg3% | +0.34mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 394mcg99% | 12mcg3% | +382mcg |
| Thiamin (B1) | 0.61mg51% | <0.1mg4% | +0.56mg |
| Riboflavin (B2) | 0.21mg17% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 0.20mg1% | +1.9mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 34mg1% | <0.1mg |
| Calcium | 83mg6% | 115mg9% | <0.1mg |
| Iron | 6.7mg37% | <0.1mg0% | +6.7mg |
| Potassium | 1360mg29% | 141mg3% | +1219mg |
| Phosphorus | 406mg32% | 137mg11% | +269mg |
| Magnesium | 138mg33% | 11mg3% | +127mg |
| Zinc | 2.8mg25% | 0.60mg5% | +2.2mg |
| Copper | 0.70mg78% | <0.1mg2% | +0.68mg |
| Manganese | 1.1mg48% | <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 337 kcal for Kidney Beans (Raw) — that's 362% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) has more protein per 100g (22.5g 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 1.06g 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. Kidney Beans (Raw) has less saturated fat (0.154g vs 1.23g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Folate (Kidney Beans (Raw): 394mcg vs 12mcg). 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 0.04mg), Manganese (Kidney Beans (Raw): 1.11mg vs 0.007mg), Copper (Kidney Beans (Raw): 0.699mg 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. 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 (Low Fat, Plain)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Kidney Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 337 kcal.
- Is Kidney Beans (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 1.92g.
- Which has more fiber, Kidney Beans (Raw) or Greek Yogurt (Low Fat, Plain)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 0g.