Kefir vs. Nutritional Yeast
Nutrition comparison of Kefir and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and nutritional yeast:
- Kefir is an excellent source of Vitamin A 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 dietary fiber, potassium and protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and kefir has 87% less calories than nutritional yeast - kefir has 43 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, kefir is lighter in protein, heavier in fat and similar to nutritional yeast for carbs. Kefir has a macronutrient ratio of 35:44:21 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Nutritional Yeast | |
|---|---|---|
| Protein | 35% | 41% |
| Carbohydrates | 44% | 42% |
| Fat | 21% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and kefir has 88% less carbohydrates than nutritional yeast - kefir has 4.8g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than kefir - nutritional yeast has 26.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Nutritional yeast has less sugar than kefir - kefir has 4.6g 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 967% more protein than kefir - kefir has 3.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Kefir and nutritional yeast contain similar amounts of saturated fat - kefir has 0.66g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both kefir and nutritional yeast are low in trans fat - kefir has 0.04g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Both kefir and nutritional yeast are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Kefir and nutritional yeast contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - kefir has 171ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than nutritional yeast - kefir has 41iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Kefir and nutritional yeast contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Kefir and nutritional yeast contain similar amounts of Vitamin K - kefir has 0.1ug 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.
| Kefir | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.03 MG | 10.99 MG |
| Riboflavin | 0.135 MG | 4 MG |
| Niacin | 0.15 MG | 40.2 MG |
| Pantothenic acid | 0.385 MG | 13.5 MG |
| Vitamin B6 | 0.058 MG | 1.5 MG |
| Folate | 13 UG | 2340 UG |
| Vitamin B12 | 0.29 UG | 12.07 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 333% more calcium than nutritional yeast - kefir has 130mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 53 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Nutritional yeast is an excellent source of potassium and it has 482% more potassium than kefir - kefir has 164mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both kefir and nutritional yeast contain small amounts of linoleic acid.
| Kefir | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.017 G |
| Total | 0.044 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 Kefir or Nutritional Yeast .
Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Kefir 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 kefir or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and kefir has 90% less calories than nutritional yeast - kefir has 43 calories in 100g and nutritional yeast has 325 calories.
Is kefir or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 970% more protein than kefir - kefir has 3.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does kefir or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and kefir has 90% fewer carbohydrates than nutritional yeast - kefir has 4.8g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does kefir or nutritional yeast contain more calcium?
Kefir is a rich source of calcium and it has 330% more calcium than nutritional yeast - kefir has 130mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does kefir or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 480% more potassium than kefir - kefir has 164mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.