Nutritional Yeast vs. Chickpeas
Nutrition comparison of Nutritional Yeast and Cooked Chickpeas
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
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and chickpeas:
- Both chickpeas and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea is a great source of calcium.
- 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 Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and nutritional yeast are high in calories. Nutritional yeast has 98% more calories than chickpea - chickpea has 164 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much lighter in carbs and similar to chickpeas for fat. Nutritional yeast has a macronutrient ratio of 41:42:17 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Chickpeas | |
|---|---|---|
| Protein | 41% | 21% |
| Carbohydrates | 42% | 65% |
| Fat | 17% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and chickpea has 33% less carbohydrates than nutritional yeast - chickpea has 27.4g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both chickpeas and nutritional yeast are high in dietary fiber. Nutritional yeast has 254% more dietary fiber than chickpea - chickpea has 7.6g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both chickpeas and nutritional yeast are high in protein. Nutritional yeast has 356% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Chickpeas and nutritional yeast contain similar amounts of saturated fat - chickpea has 0.27g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Chickpeas and nutritional yeast contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Chickpeas and nutritional yeast contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Chickpeas and nutritional yeast contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Chickpeas and nutritional yeast contain similar amounts of Vitamin K - chickpea has 4ug 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 | Chickpeas | |
|---|---|---|
| Thiamin | 10.99 MG | 0.116 MG |
| Riboflavin | 4 MG | 0.063 MG |
| Niacin | 40.2 MG | 0.526 MG |
| Pantothenic acid | 13.5 MG | 0.286 MG |
| Vitamin B6 | 1.5 MG | 0.139 MG |
| Folate | 2340 UG | 172 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 63% more calcium than nutritional yeast - chickpea has 49mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both chickpeas and nutritional yeast are high in iron. Chickpea has 33% more iron than nutritional yeast - chickpea has 2.9mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both chickpeas and nutritional yeast are high in potassium. Nutritional yeast has 228% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Chickpeas | |
|---|---|---|
| linoleic acid | 0.017 G | 1.113 G |
| Total | 0.017 G | 1.113 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 Chickpeas .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Chickpeas 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 chickpeas or nutritional yeast contain more calories in 100 grams?Both chickpeas and nutritional yeast are high in calories. Nutritional yeast has 100% more calories than chickpea - chickpea has 164 calories in 100g and nutritional yeast has 325 calories.
Is chickpeas or nutritional yeast better for protein?
Both chickpeas and nutritional yeast are high in protein. Nutritional yeast has 360% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does chickpeas or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and chickpea has 30% fewer carbohydrates than nutritional yeast - chickpea has 27.4g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does chickpeas or nutritional yeast contain more iron?
Both chickpeas and nutritional yeast are high in iron. Chickpea has 30% more iron than nutritional yeast - chickpea has 2.9mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does chickpeas or nutritional yeast contain more potassium?
Both chickpeas and nutritional yeast are high in potassium. Nutritional yeast has 230% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.