Boiled Black BeansVSGreek Yogurt (Whole Milk)
Boiled Black Beans has 0.1g more protein per 100g than Greek Yogurt (Whole Milk) — 8.9g vs 8.8g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Whole Milk) offers only 93.6776 calories per 100g compared to 132 calories in Boiled Black Beans. Greek Yogurt (Whole Milk) provides complete protein with all essential amino acids, while Boiled Black Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Greek Yogurt (Whole Milk) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Boiled Black Beans | Greek Yogurt (Whole Milk) |
|---|---|---|
| Protein | 8.9 g | 8.8 g |
| Calories | 132 kcal | 94 kcal |
| Total fat | 0.5 g | 4.4 g |
| Carbohydrates | 23.7 g | 4.8 g |
Boiled Black Beans
Greek Yogurt (Whole Milk)
How does Boiled Black Beans compare to Greek Yogurt (Whole Milk)?
Boiled Black Beans has 0.1g more protein per 100g than Greek Yogurt (Whole Milk) — 8.9g vs 8.8g per 100g (USDA). For those watching their calorie intake, Greek Yogurt (Whole Milk) offers only 93.6776 calories per 100g compared to 132 calories in Boiled Black Beans. Greek Yogurt (Whole Milk) provides complete protein with all essential amino acids, while Boiled Black Beans should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Greek Yogurt (Whole Milk) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Boiled Black BeansWith 8.9g of protein per 100g, Boiled Black Beans provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Greek Yogurt (Whole Milk)At only 93.6776 calories per 100g, Greek Yogurt (Whole Milk) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Greek Yogurt (Whole Milk)Greek Yogurt (Whole Milk) offers the best protein-to-calorie ratio, delivering 8.8g of protein for just 93.6776 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Boiled Black BeansBoiled Black Beans is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Greek Yogurt (Whole Milk)With only 4.8g of carbohydrates per 100g, Greek Yogurt (Whole Milk) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Boiled Black BeansFor everyday fitness enthusiasts seeking balanced nutrition, Boiled Black Beans offers a good protein content at 8.9g with 132 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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