Nutritional Yeast vs. Almonds
Nutrition comparison of Nutritional Yeast and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and almonds:
- Both almonds and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E and calcium.
- Nutritional yeast has 74% less saturated fat than almond.
- 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and nutritional yeast are high in calories. Almond has 78% more calories than nutritional yeast - almond has 579 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Almonds | |
|---|---|---|
| Protein | 41% | 14% |
| Carbohydrates | 41% | 14% |
| Fat | 17% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and almond has 48% less carbohydrates than nutritional yeast - almond has 21.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both almonds and nutritional yeast are high in dietary fiber. Nutritional yeast has 115% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than almond - almond has 4.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both almonds and nutritional yeast are high in protein. Nutritional yeast has 91% more protein than almond - almond has 21.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 74% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both almonds and nutritional yeast are low in trans fat - almond has 0.02g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and almonds contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and nutritional yeast contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than nutritional yeast - almond has 25.6mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and almonds contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Almonds | |
|---|---|---|
| Thiamin | 10.99 MG | 0.205 MG |
| Riboflavin | 4 MG | 1.138 MG |
| Niacin | 40.2 MG | 3.618 MG |
| Pantothenic acid | 13.5 MG | 0.471 MG |
| Vitamin B6 | 1.5 MG | 0.137 MG |
| Folate | 2340 UG | 44 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 797% more calcium than nutritional yeast - almond has 269mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both almonds and nutritional yeast are high in iron. Almond has 71% more iron than nutritional yeast - almond has 3.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both almonds and nutritional yeast are high in potassium. Nutritional yeast has 30% more potassium than almond - almond has 733mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Almonds | |
|---|---|---|
| linoleic acid | 0.017 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.017 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Almonds (Nuts, almonds) .
Nutritional Yeast g
()
|
Daily Values (%) |
Almonds 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 almonds or nutritional yeast contain more calories in 100 grams?Both almonds and nutritional yeast are high in calories. Almond has 80% more calories than nutritional yeast - almond has 579 calories in 100g and nutritional yeast has 325 calories.
Is almonds or nutritional yeast better for protein?
Both almonds and nutritional yeast are high in protein. Nutritional yeast has 90% more protein than almond - almond has 21.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does almonds or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and almond has 50% fewer carbohydrates than nutritional yeast - almond has 21.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does almonds or nutritional yeast contain more calcium?
Almond is a rich source of calcium and it has 800% more calcium than nutritional yeast - almond has 269mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does almonds or nutritional yeast contain more iron?
Both almonds and nutritional yeast are high in iron. Almond has 70% more iron than nutritional yeast - almond has 3.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does almonds or nutritional yeast contain more potassium?
Both almonds and nutritional yeast are high in potassium. Nutritional yeast has 30% more potassium than almond - almond has 733mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.