Cheese vs. Nutritional Yeast
Nutrition comparison of Cheese and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and nutritional yeast:
- Both cheese and nutritional yeast are high in calories and protein.
- Cheese 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 and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and nutritional yeast are high in calories. Cheese has 18% more calories than nutritional yeast - cheese has 384 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Cheese has a macronutrient ratio of 25:0:75 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Nutritional Yeast | |
|---|---|---|
| Protein | 25% | 41% |
| Carbohydrates | ~ | 42% |
| Fat | 75% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and cheese has 100% less carbohydrates than nutritional yeast - cheese has 0.13g 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 cheese - nutritional yeast has 26.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and nutritional yeast are high in protein. Nutritional yeast has 72% more protein than cheese - cheese has 23.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Cheese is high in saturated fat and nutritional yeast has 94% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Nutritional yeast has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and cheese contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - cheese has 174ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than nutritional yeast - cheese has 21iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Cheese and nutritional yeast contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Cheese and nutritional yeast contain similar amounts of Vitamin K - cheese has 2.5ug 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.
| Cheese | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.023 MG | 10.99 MG |
| Riboflavin | 0.318 MG | 4 MG |
| Niacin | 0.114 MG | 40.2 MG |
| Pantothenic acid | 0.249 MG | 13.5 MG |
| Vitamin B6 | 0.061 MG | 1.5 MG |
| Folate | 13 UG | 2340 UG |
| Vitamin B12 | 1.23 UG | 12.07 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 20 times more calcium than nutritional yeast - cheese has 659mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 268% more iron than cheese - cheese has 0.59mg 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 10 times more potassium than cheese - cheese has 85mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than nutritional yeast per 100 grams.
| Cheese | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.532 G | 0.017 G |
| Total | 0.532 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 Cheese or Nutritional Yeast .
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Cheese 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 cheese or nutritional yeast contain more calories in 100 grams?Both cheese and nutritional yeast are high in calories. Cheese has 20% more calories than nutritional yeast - cheese has 384 calories in 100g and nutritional yeast has 325 calories.
Is cheese or nutritional yeast better for protein?
Both cheese and nutritional yeast are high in protein. Nutritional yeast has 70% more protein than cheese - cheese has 23.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does cheese or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and cheese has 100% fewer carbohydrates than nutritional yeast - cheese has 0.13g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does cheese or nutritional yeast contain more calcium?
Cheese is a rich source of calcium and it has 20 times more calcium than nutritional yeast - cheese has 659mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does cheese or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 10 times more potassium than cheese - cheese has 85mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.