Nutritional Yeast vs. Edamame
Nutrition comparison of Nutritional Yeast and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and edamame:
- Both edamame and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Edamame is an excellent source of calcium.
- 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and nutritional yeast are high in calories. Nutritional yeast has 169% more calories than edamame - edamame has 121 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, heavier in carbs and lighter in fat compared to edamame per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Edamame | |
|---|---|---|
| Protein | 41% | 37% |
| Carbohydrates | 42% | 27% |
| Fat | 17% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and edamame has 78% less carbohydrates than nutritional yeast - edamame has 8.9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both edamame and nutritional yeast are high in dietary fiber. Nutritional yeast has 417% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both edamame and nutritional yeast are high in protein. Nutritional yeast has 240% more protein than edamame - edamame has 11.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Edamame and nutritional yeast contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both edamame and nutritional yeast are low in trans fat - edamame has 0.01g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 19 times more Vitamin C than nutritional yeast - edamame has 6.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than nutritional yeast - edamame has 15ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than nutritional yeast - edamame has 0.68mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Edamame has 65 times more Vitamin K than nutritional yeast - edamame has 26.7ug 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.
| Nutritional Yeast | Edamame | |
|---|---|---|
| Thiamin | 10.99 MG | 0.2 MG |
| Riboflavin | 4 MG | 0.155 MG |
| Niacin | 40.2 MG | 0.915 MG |
| Pantothenic acid | 13.5 MG | 0.395 MG |
| Vitamin B6 | 1.5 MG | 0.1 MG |
| Folate | 2340 UG | 311 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 110% more calcium than nutritional yeast - edamame has 63mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both edamame and nutritional yeast are high in iron. Edamame has a little more iron (5%) than nutritional yeast by weight - edamame has 2.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both edamame and nutritional yeast are high in potassium. Nutritional yeast has 119% more potassium than edamame - edamame has 436mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Edamame | |
|---|---|---|
| linoleic acid | 0.017 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.017 G | 1.794 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 Edamame .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Edamame (Edamame, frozen, prepared) .
Nutritional Yeast g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 edamame or nutritional yeast contain more calories in 100 grams?Both edamame and nutritional yeast are high in calories. Nutritional yeast has 170% more calories than edamame - edamame has 121 calories in 100g and nutritional yeast has 325 calories.
Is edamame or nutritional yeast better for protein?
Both edamame and nutritional yeast are high in protein. Nutritional yeast has 240% more protein than edamame - edamame has 11.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does edamame or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and edamame has 80% fewer carbohydrates than nutritional yeast - edamame has 8.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does edamame or nutritional yeast contain more calcium?
Edamame is a rich source of calcium and it has 110% more calcium than nutritional yeast - edamame has 63mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does edamame or nutritional yeast contain more iron?
Both edamame and nutritional yeast are high in iron. Edamame has a little more iron ( 10%) than nutritional yeast by weight - edamame has 2.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does edamame or nutritional yeast contain more potassium?
Both edamame and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than edamame - edamame has 436mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.