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.
Detailed nutritional comparison of nutritional yeast and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Nutritional Yeast src
Image of Black Beans src

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) .

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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.

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