Nutritional Yeast vs. Kale
Nutrition comparison of Nutritional Yeast and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and kale:
- Both kale and nutritional yeast are high in dietary fiber and potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is a great source of iron.
- Nutritional yeast is an excellent source of protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and kale has 89% less calories than nutritional yeast - kale has 35 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, lighter in fat and similar to kale for carbs. Nutritional yeast has a macronutrient ratio of 41:42:17 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Kale | |
|---|---|---|
| Protein | 41% | 27% |
| Carbohydrates | 42% | 41% |
| Fat | 17% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and kale has 89% less carbohydrates than nutritional yeast - kale has 4.4g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both kale and nutritional yeast are high in dietary fiber. Nutritional yeast has 556% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Kale and nutritional yeast contain similar amounts of sugar - kale has 0.99g 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 12 times more protein than kale - kale has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Kale and nutritional yeast contain similar amounts of saturated fat - kale has 0.18g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 310 times more Vitamin C than nutritional yeast - kale has 93.4mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - kale has 241ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than nutritional yeast - kale has 0.66mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has 973 times more Vitamin K than nutritional yeast - kale has 389.6ug 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 | Kale | |
|---|---|---|
| Thiamin | 10.99 MG | 0.113 MG |
| Riboflavin | 4 MG | 0.347 MG |
| Niacin | 40.2 MG | 1.18 MG |
| Pantothenic acid | 13.5 MG | 0.37 MG |
| Vitamin B6 | 1.5 MG | 0.147 MG |
| Folate | 2340 UG | 62 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 747% more calcium than nutritional yeast - kale has 254mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 36% more iron than kale - kale has 1.6mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both kale and nutritional yeast are high in potassium. Nutritional yeast has 174% more potassium than kale - kale has 348mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Kale | |
|---|---|---|
| linoleic acid | 0.017 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.017 G | 0.294 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 Kale .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Kale (Kale, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Kale 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 kale or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and kale has 90% less calories than nutritional yeast - kale has 35 calories in 100g and nutritional yeast has 325 calories.
Is kale or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 12 times more protein than kale - kale has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does kale or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and kale has 90% fewer carbohydrates than nutritional yeast - kale has 4.4g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does kale or nutritional yeast contain more calcium?
Kale is a rich source of calcium and it has 750% more calcium than nutritional yeast - kale has 254mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does kale or nutritional yeast contain more potassium?
Both kale and nutritional yeast are high in potassium. Nutritional yeast has 170% more potassium than kale - kale has 348mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.