Nutritional Yeast vs. Kidney Beans
Nutrition comparison of Nutritional Yeast and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and kidney beans:
- Both nutritional yeast and kidney beans are high in calories, dietary fiber, potassium and protein.
- Kidney bean is a great source of calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is a great source of iron.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutritional yeast and kidney beans are high in calories. Nutritional yeast has 169% more calories than kidney bean - nutritional yeast has 325 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much lighter in carbs and heavier in fat compared to kidney beans per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Kidney Beans | |
|---|---|---|
| Protein | 41% | 26% |
| Carbohydrates | 42% | 67% |
| Fat | 17% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and kidney bean has 50% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both nutritional yeast and kidney beans are high in dietary fiber. Nutritional yeast has 348% more dietary fiber than kidney bean - nutritional yeast has 26.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both nutritional yeast and kidney beans are high in protein. Nutritional yeast has 398% more protein than kidney bean - nutritional yeast has 40.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Nutritional yeast and kidney beans contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and kidney beans contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Kidney beans and nutritional yeast contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and kidney beans contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Kidney Beans | |
|---|---|---|
| Thiamin | 10.99 MG | 0.06 MG |
| Riboflavin | 4 MG | 0.015 MG |
| Niacin | 40.2 MG | 0.417 MG |
| Pantothenic acid | 13.5 MG | ~ |
| Vitamin B6 | 1.5 MG | 0.113 MG |
| Folate | 2340 UG | 23 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 93% more calcium than nutritional yeast - nutritional yeast has 30mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 45% more iron than kidney bean - nutritional yeast has 2.2mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both nutritional yeast and kidney beans are high in potassium. Nutritional yeast has 282% more potassium than kidney bean - nutritional yeast has 955mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.017 G | 0.217 G |
| Total | 0.017 G | 0.217 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 Kidney Beans .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Nutritional Yeast g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nutritional yeast or kidney beans contain more calories in 100 grams?Both nutritional yeast and kidney beans are high in calories. Nutritional yeast has 170% more calories than kidney bean - nutritional yeast has 325 calories in 100g and kidney bean has 121 calories.
Is nutritional yeast or kidney beans better for protein?
Both nutritional yeast and kidney beans are high in protein. Nutritional yeast has 400% more protein than kidney bean - nutritional yeast has 40.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Does nutritional yeast or kidney beans have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and kidney bean has 50% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does nutritional yeast or kidney beans contain more potassium?
Both nutritional yeast and kidney beans are high in potassium. Nutritional yeast has 280% more potassium than kidney bean - nutritional yeast has 955mg of potassium in 100 grams and kidney bean has 250mg of potassium.