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Plate
Black beans, canned Leader
Black beans, canned4
VS
Greek yogurt, plain
Greek yogurt, plain3

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

Both foods compared at 100 kcal.

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 servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.63 g
    17.65 gWIN
  • Carbohydrate
    18.19 g
    6.35 g
  • Fibermore is better
    WIN7.58 g
    0.37 g
  • Total sugarsless is better
    0.25 g
    —
  • Total fat
    0.32 g
    0.44 g
  • Saturated fatless is better
    WIN0.08 g
    0.27 g
  • Sodiumless is better
    151.65 mg
    68.52 mgWIN
  • Potassiummore is better
    338.46 mg
    —
  • Calciummore is better
    38.46 mg
    207.41 mgWIN
  • Ironmore is better
    WIN2.09 mg
    0.06 mg
  • Magnesiummore is better
    38.46 mg
    —
  • Vitamin Cmore is better
    WIN2.97 mg
    0.56 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.