Black beans, canned vs Greek yogurt, plain

Leader

Black beans, canned4

Greek yogurt, plain3

Black beans, canned leads 4–3 · 7 categories decided

Black beans, canned: 100 g · Greek yogurt, plain: 100 g.

The verdict

Black beans, canned comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Black beans, canned for more fiber, less saturated fat, more iron and more vitamin C.

Pick Greek yogurt, plain for more protein, less sodium and more calcium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
91 kcal
54 kcal
Proteinmore is better
6.03 g
9.53 gWIN
Carbohydrate
16.55 g
3.43 g
Fibermore is better
WIN6.9 g
0.2 g
Total sugarsless is better
0.23 g
—
Total fat
0.29 g
0.24 g
Saturated fatless is better
WIN0.08 g
0.15 g
Sodiumless is better
138 mg
37 mgWIN
Potassiummore is better
308 mg
—
Calciummore is better
35 mg
112 mgWIN
Ironmore is better
WIN1.9 mg
0.03 mg
Magnesiummore is better
35 mg
—
Vitamin Cmore is better
WIN2.7 mg
0.3 mg
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.