Side-by-Side Comparison

Black Beans (Cooked) vs Greek Yogurt (Plain Nonfat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-55%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 132 kcal, 73 kcal less).

Higher Protein

+15%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 8.9 g in Black Beans (Cooked) (+1.3 g, +15%).

Higher Dietary Fiber

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 0 g in Greek Yogurt (Plain Nonfat) (+8.7 g).

Higher Potassium

+152%

Black Beans (Cooked)

Black Beans (Cooked) provides 355 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+214 mg, +152%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Greek Yogurt (Plain Nonfat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Black Beans (Cooked) provides 132 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+73 kcal, +124%).

ProteinGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

8.9 g18% DV

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 8.9 g in Black Beans (Cooked) (+1.3 g, +15%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Black Beans (Cooked) provides 23.7 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+20.1 g, +559%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Greek Yogurt (Plain Nonfat)

0 g

Black Beans (Cooked) has higher dietary fiber (8.7 g vs 0 g).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Black Beans (Cooked) provides 0.54 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+0.15 g, +38%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.32 g1% DV

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 0.32 g in Black Beans (Cooked) (+2.9 g, +913%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

2.0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (2.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Greek Yogurt (Plain Nonfat)

0.03 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.03 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Greek Yogurt (Plain Nonfat)

0.2 µg

Black Beans (Cooked) provides 2.8 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+2.6 µg, +1300%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Black Beans (Cooked) provides 149 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+142 µg, +2029%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Black Beans (Cooked) provides 0.24 mg vs 0.02 mg in Greek Yogurt (Plain Nonfat) (+0.22 mg, +961%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.06 mg5% DV

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.06 mg in Black Beans (Cooked) (+0.22 mg, +371%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Black Beans (Cooked) provides 0.51 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+0.30 mg, +143%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.24 mg5% DV

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.24 mg in Black Beans (Cooked) (+0.21 mg, +85%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

1.0 mg

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 1.0 mg in Black Beans (Cooked) (+35.0 mg, +3500%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Black Beans (Cooked) provides 355 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+214 mg, +152%).

CalciumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

27.0 mg2% DV

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 27.0 mg in Black Beans (Cooked) (+83.0 mg, +307%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Black Beans (Cooked) provides 2.1 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+2.1 mg, +4100%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Black Beans (Cooked) provides 60.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+49.0 mg, +445%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Black Beans (Cooked) provides 140 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+5.0 mg, +4%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Black Beans (Cooked) provides 1.1 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+0.60 mg, +115%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.09 g

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of saturated fat (0.09 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Black Beans (Cooked) provides 227 kcal vs 118 kcal in Greek Yogurt (Plain Nonfat) (+109 kcal, +92%).

ProteinGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

15.2 g30% DV

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 15.2 g in Black Beans (Cooked) (+5.1 g, +34%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Black Beans (Cooked) provides 40.8 g vs 7.2 g in Greek Yogurt (Plain Nonfat) (+33.6 g, +466%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Greek Yogurt (Plain Nonfat)

0 g

Black Beans (Cooked) has higher dietary fiber (15.0 g vs 0 g).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Black Beans (Cooked) provides 0.93 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+0.15 g, +19%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.55 g1% DV

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 0.55 g in Black Beans (Cooked) (+5.9 g, +1077%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

4.0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Greek Yogurt (Plain Nonfat)

0.06 mg

Black Beans (Cooked) provides 0.26 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+0.20 mg, +330%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Greek Yogurt (Plain Nonfat)

0.4 µg

Black Beans (Cooked) provides 4.8 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+4.4 µg, +1104%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Black Beans (Cooked) provides 256 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+242 µg, +1731%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Black Beans (Cooked) provides 0.42 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.37 mg, +812%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.10 mg8% DV

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.10 mg in Black Beans (Cooked) (+0.45 mg, +448%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Black Beans (Cooked) provides 0.87 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.45 mg, +109%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.42 mg8% DV

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.42 mg in Black Beans (Cooked) (+0.48 mg, +115%).

Vitamin B6Similar

Black Beans (Cooked)

0.12 mg7% DV

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

1.7 mg

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 1.7 mg in Black Beans (Cooked) (+70.3 mg, +4086%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Black Beans (Cooked) provides 611 mg vs 282 mg in Greek Yogurt (Plain Nonfat) (+329 mg, +117%).

CalciumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

46.4 mg4% DV

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 46.4 mg in Black Beans (Cooked) (+174 mg, +374%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Black Beans (Cooked) provides 3.6 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+3.5 mg, +3512%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Black Beans (Cooked) provides 103 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+81.2 mg, +369%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

241 mg19% DV

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 241 mg in Black Beans (Cooked) (+29.2 mg, +12%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Black Beans (Cooked) provides 1.9 mg vs 1.0 mg in Greek Yogurt (Plain Nonfat) (+0.89 mg, +85%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.15 g1% DV

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.24 g vs 0.15 g in Black Beans (Cooked) (+0.09 g, +55%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

6.7 g13% DV

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 6.7 g in Black Beans (Cooked) (+10.5 g, +156%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Black Beans (Cooked) provides 18.0 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+11.9 g, +196%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Greek Yogurt (Plain Nonfat)

0 g

Black Beans (Cooked) has higher dietary fiber (6.6 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.41 g1% DV

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.66 g vs 0.41 g in Black Beans (Cooked) (+0.25 g, +61%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.24 g

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.24 g in Black Beans (Cooked) (+5.2 g, +2151%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

3.4 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (3.4 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.05 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Greek Yogurt (Plain Nonfat)

0.3 µg

Black Beans (Cooked) provides 2.1 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+1.8 µg, +530%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Black Beans (Cooked) provides 113 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+101 µg, +857%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.04 mg3% DV

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.04 mg in Black Beans (Cooked) (+0.42 mg, +948%).

Niacin (Vitamin B3)Similar

Black Beans (Cooked)

0.38 mg2% DV

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of niacin (vitamin b3) (0.38 mg).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.18 mg4% DV

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.18 mg in Black Beans (Cooked) (+0.57 mg, +312%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.05 mg3% DV

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.05 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.76 mg

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 0.76 mg in Black Beans (Cooked) (+60.1 mg, +7905%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Black Beans (Cooked) provides 270 mg vs 238 mg in Greek Yogurt (Plain Nonfat) (+31.5 mg, +13%).

CalciumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

20.5 mg2% DV

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 20.5 mg in Black Beans (Cooked) (+165 mg, +806%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Greek Yogurt (Plain Nonfat)

0.08 mg

Black Beans (Cooked) provides 1.6 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+1.5 mg, +1789%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Black Beans (Cooked) provides 45.6 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+27.0 mg, +145%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

106 mg9% DV

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 106 mg in Black Beans (Cooked) (+122 mg, +114%).

ZincSimilar

Black Beans (Cooked)

0.85 mg8% DV

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of zinc (0.85 mg).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.07 g

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.20 g vs 0.07 g in Black Beans (Cooked) (+0.13 g, +196%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

20.1 g40% DV

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 20.1 g in Black Beans (Cooked) (+31.7 g, +157%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Black Beans (Cooked) provides 53.8 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+35.5 g, +194%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Greek Yogurt (Plain Nonfat)

0 g

Black Beans (Cooked) has higher dietary fiber (19.7 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

1.2 g2% DV

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Greek Yogurt (Plain Nonfat) provides 2.0 g vs 1.2 g in Black Beans (Cooked) (+0.76 g, +62%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.73 g1% DV

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 0.73 g in Black Beans (Cooked) (+15.7 g, +2166%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (10 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Black Beans (Cooked) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Black Beans (Cooked) provides 0.34 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+0.19 mg, +123%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Black Beans (Cooked) provides 6.4 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+5.3 µg, +526%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Black Beans (Cooked) provides 338 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+303 µg, +851%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Black Beans (Cooked) provides 0.55 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.44 mg, +374%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.13 mg10% DV

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.13 mg in Black Beans (Cooked) (+1.3 mg, +954%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Black Beans (Cooked) provides 1.1 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+0.09 mg, +8%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.55 mg11% DV

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.55 mg in Black Beans (Cooked) (+1.7 mg, +314%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.16 mg9% DV

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.16 mg in Black Beans (Cooked) (+0.16 mg, +104%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0 µg

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

2.3 mg

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 2.3 mg in Black Beans (Cooked) (+181 mg, +7956%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Black Beans (Cooked) provides 806 mg vs 716 mg in Greek Yogurt (Plain Nonfat) (+89.6 mg, +13%).

CalciumGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

61.3 mg5% DV

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 61.3 mg in Black Beans (Cooked) (+498 mg, +812%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Black Beans (Cooked) provides 4.8 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+4.5 mg, +1777%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Black Beans (Cooked) provides 136 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+80.3 mg, +144%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

318 mg25% DV

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 318 mg in Black Beans (Cooked) (+368 mg, +116%).

ZincGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

2.5 mg23% DV

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Greek Yogurt (Plain Nonfat) provides 2.6 mg vs 2.5 mg in Black Beans (Cooked) (+0.10 mg, +4%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Black Beans (Cooked)

0.20 g1% DV

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Greek Yogurt (Plain Nonfat) provides 0.61 g vs 0.20 g in Black Beans (Cooked) (+0.41 g, +198%).

Black Beans (Cooked) vs Greek Yogurt (Plain Nonfat)

Black Beans (Cooked)

Greek Yogurt (Plain Nonfat)

Nutritional Takeaways

Comparison Summary