Nutritional Yeast vs. Lentils
Nutrition comparison of Nutritional Yeast and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and lentils:
- Both lentils and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and nutritional yeast are high in calories. Nutritional yeast has 180% more calories than lentil - lentil has 116 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much lighter in carbs and heavier in fat compared to lentils per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Lentils | |
|---|---|---|
| Protein | 41% | 30% |
| Carbohydrates | 42% | 67% |
| Fat | 17% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and lentil has 51% less carbohydrates than nutritional yeast - lentil has 20.1g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both lentils and nutritional yeast are high in dietary fiber. Nutritional yeast has 241% more dietary fiber than lentil - lentil has 7.9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both lentils and nutritional yeast are high in protein. Nutritional yeast has 348% more protein than lentil - lentil has 9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Lentils and nutritional yeast contain similar amounts of saturated fat - lentil has 0.05g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Lentils and nutritional yeast contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Lentils and nutritional yeast contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Lentils and nutritional yeast contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Lentils and nutritional yeast contain similar amounts of Vitamin K - lentil has 1.7ug 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.
| Nutritional Yeast | Lentils | |
|---|---|---|
| Thiamin | 10.99 MG | 0.169 MG |
| Riboflavin | 4 MG | 0.073 MG |
| Niacin | 40.2 MG | 1.06 MG |
| Pantothenic acid | 13.5 MG | 0.638 MG |
| Vitamin B6 | 1.5 MG | 0.178 MG |
| Folate | 2340 UG | 181 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Nutritional yeast has 58% more calcium than lentil - lentil has 19mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both lentils and nutritional yeast are high in iron. Lentil has 53% more iron than nutritional yeast - lentil has 3.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both lentils and nutritional yeast are high in potassium. Nutritional yeast has 159% more potassium than lentil - lentil has 369mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Lentils | |
|---|---|---|
| linoleic acid | 0.017 G | 0.137 G |
| Total | 0.017 G | 0.137 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 Nutritional Yeast or Lentils .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Lentils 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lentils or nutritional yeast contain more calories in 100 grams?Both lentils and nutritional yeast are high in calories. Nutritional yeast has 180% more calories than lentil - lentil has 116 calories in 100g and nutritional yeast has 325 calories.
Is lentils or nutritional yeast better for protein?
Both lentils and nutritional yeast are high in protein. Nutritional yeast has 350% more protein than lentil - lentil has 9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does lentils or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and lentil has 50% fewer carbohydrates than nutritional yeast - lentil has 20.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does lentils or nutritional yeast contain more iron?
Both lentils and nutritional yeast are high in iron. Lentil has 50% more iron than nutritional yeast - lentil has 3.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does lentils or nutritional yeast contain more potassium?
Both lentils and nutritional yeast are high in potassium. Nutritional yeast has 160% more potassium than lentil - lentil has 369mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.