First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Non-fat yogurt | Pinto beans |
| Nutrient | non-fat yogurt | pinto beans |
| Protein | 9g | 12g |
| Carbohydrate | 40g | 36g |
| Fiber | 0g | 9g |
| Fat | 0g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | non-fat yogurt | pinto beans |
| Choline | 8% | 9% |
| Vitamin A | 1% | 0% |
| Vitamin C | 2% | 5% |
| Vitamin E | 1% | 1% |
| Vitamin K | 3% | 4% |
Non-fat yogurt are a good source of Riboflavin. Non-fat yogurt are a great source of Vitamin B12, Calcium, Phosphorus. Pinto beans are a good source of Vitamin B6, Potassium, Magnesium. Pinto beans are a great source of Thiamin, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | non-fat yogurt | pinto beans |
| Vitamin B1 | 8% | 41% |
| Vitamin B2 | 34% | 11% |
| Vitamin B3 | 2% | 6% |
| Vitamin B5 | 0% | 9% |
| Vitamin B6 | 8% | 25% |
| Vitamin B12 | 49% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | non-fat yogurt | pinto beans |
| Sodium | 8% | 0% |
| Potasium | 12% | 23% |
| Calcium | 64% | 13% |
| Magnesium | 9% | 29% |
| Phosphorus | 43% | 41% |
| Iron | 2% | 49% |
| Manganese | 3% | 29% |
| Selenium | 28% | 36% |
| Copper | 2% | 51% |
| Zinc | 17% | 14% |