Beef vs. Nutritional Yeast
Nutrition comparison of Cooked Beef and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and nutritional yeast:
- Both beef and nutritional yeast are high in calories, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and nutritional yeast are high in calories. Nutritional yeast has 17% more calories than beef - beef has 277 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, beef is much lighter in carbs, much heavier in fat and similar to nutritional yeast for protein. Beef has a macronutrient ratio of 38:0:62 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Nutritional Yeast | |
|---|---|---|
| Protein | 38% | 41% |
| Carbohydrates | ~ | 42% |
| Fat | 62% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and beef has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than beef - nutritional yeast has 26.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and nutritional yeast are high in protein. Nutritional yeast has 59% more protein than beef - beef has 25.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and nutritional yeast has 86% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Nutritional yeast has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Nutritional yeast has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and beef contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and nutritional yeast contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Beef and nutritional yeast contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Beef and nutritional yeast contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Beef and nutritional yeast contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and nutritional yeast has 0.4ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.051 MG | 10.99 MG |
| Riboflavin | 0.176 MG | 4 MG |
| Niacin | 4.537 MG | 40.2 MG |
| Pantothenic acid | 0.658 MG | 13.5 MG |
| Vitamin B6 | 0.336 MG | 1.5 MG |
| Folate | 11 UG | 2340 UG |
| Vitamin B12 | 2.9 UG | 12.07 UG |
Minerals
calcium
Beef and nutritional yeast contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both beef and nutritional yeast are high in iron. Beef has a little more iron (4%) than nutritional yeast by weight - beef has 2.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both beef and nutritional yeast are high in potassium. Nutritional yeast has 247% more potassium than beef - beef has 275mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than nutritional yeast per 100 grams.
| Beef | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.017 G |
| Total | 0.402 G | 0.017 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Nutritional Yeast .
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Cooked Beef g
()
|
Daily Values (%) |
Nutritional Yeast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or nutritional yeast contain more calories in 100 grams?Both beef and nutritional yeast are high in calories. Nutritional yeast has 20% more calories than beef - beef has 277 calories in 100g and nutritional yeast has 325 calories.
Is beef or nutritional yeast better for protein?
Both beef and nutritional yeast are high in protein. Nutritional yeast has 60% more protein than beef - beef has 25.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does nutritional yeast or beef have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and beef has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and beef has no carbs..
Does beef or nutritional yeast contain more iron?
Both beef and nutritional yeast are high in iron. Beef has a little more iron ( 0%) than nutritional yeast by weight - beef has 2.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does beef or nutritional yeast contain more potassium?
Both beef and nutritional yeast are high in potassium. Nutritional yeast has 250% more potassium than beef - beef has 275mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.