Nutritional Yeast vs. Black Beans
Nutrition comparison of Nutritional Yeast and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and black beans:
- Both nutritional yeast and black beans are high in dietary fiber and potassium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and black bean has 72% less calories than nutritional yeast - nutritional yeast has 325 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Black Beans | |
|---|---|---|
| Protein | 41% | 26% |
| Carbohydrates | 42% | 71% |
| Fat | 17% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and black bean has 60% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both nutritional yeast and black beans are high in dietary fiber. Nutritional yeast has 290% more dietary fiber than black bean - nutritional yeast has 26.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and nutritional yeast contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Nutritional yeast is an excellent source of protein and it has 571% more protein than black bean - nutritional yeast has 40.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Nutritional yeast and black beans contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 800% more Vitamin C than nutritional yeast - nutritional yeast has 0.3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and nutritional yeast contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than nutritional yeast - black bean has 0.62mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and black beans contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Black Beans | |
|---|---|---|
| Thiamin | 10.99 MG | 0.14 MG |
| Riboflavin | 4 MG | 0.12 MG |
| Niacin | 40.2 MG | 0.62 MG |
| Pantothenic acid | 13.5 MG | 0.184 MG |
| Vitamin B6 | 1.5 MG | 0.055 MG |
| Folate | 2340 UG | 61 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Nutritional yeast and black beans contain similar amounts of calcium - nutritional yeast has 30mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Nutritional yeast and black beans contain similar amounts of iron - nutritional yeast has 2.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both nutritional yeast and black beans are high in potassium. Nutritional yeast has 210% more potassium than black bean - nutritional yeast has 955mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Black Beans | |
|---|---|---|
| linoleic acid | 0.017 G | 0.068 G |
| Total | 0.017 G | 0.068 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 Black Beans .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Black Beans (Beans, black turtle, mature seeds, canned) .
Nutritional Yeast g
()
|
Daily Values (%) |
Black Beans 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 nutritional yeast or black beans contain more calories in 100 grams?Nutritional yeast is high in calories and black bean has 70% less calories than nutritional yeast - nutritional yeast has 325 calories in 100g and black bean has 91 calories.
Is nutritional yeast or black beans better for protein?
Nutritional yeast is a fantastic source of protein and it has 570% more protein than black bean - nutritional yeast has 40.4g of protein per 100 grams and black bean has 6g of protein.
Does nutritional yeast or black beans have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and black bean has 60% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does nutritional yeast or black beans contain more potassium?
Both nutritional yeast and black beans are high in potassium. Nutritional yeast has 210% more potassium than black bean - nutritional yeast has 955mg of potassium in 100 grams and black bean has 308mg of potassium.