Egg vs. Nutritional Yeast
Nutrition comparison of Egg and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and nutritional yeast:
- Both egg and nutritional yeast are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Nutritional yeast has 68% less saturated fat than egg.
- 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: Egg (Egg, whole, raw, fresh) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and nutritional yeast are high in calories. Nutritional yeast has 127% more calories than egg - egg has 143 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Egg has a macronutrient ratio of 36:2:62 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Nutritional Yeast | |
|---|---|---|
| Protein | 36% | 41% |
| Carbohydrates | 2% | 42% |
| Fat | 62% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and egg has 98% less carbohydrates than nutritional yeast - egg has 0.72g 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 egg - nutritional yeast has 26.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and nutritional yeast contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both egg and nutritional yeast are high in protein. Nutritional yeast has 222% more protein than egg - egg has 12.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 68% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both egg and nutritional yeast are low in trans fat - egg has 0.04g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Egg is high in cholesterol and nutritional yeast has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and egg contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - egg has 160ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than nutritional yeast - egg has 82iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than nutritional yeast - egg has 1.1mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Egg and nutritional yeast contain similar amounts of Vitamin K - egg has 0.3ug 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.
| Egg | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.04 MG | 10.99 MG |
| Riboflavin | 0.457 MG | 4 MG |
| Niacin | 0.075 MG | 40.2 MG |
| Pantothenic acid | 1.533 MG | 13.5 MG |
| Vitamin B6 | 0.17 MG | 1.5 MG |
| Folate | 47 UG | 2340 UG |
| Vitamin B12 | 0.89 UG | 12.07 UG |
Minerals
calcium
Egg is a great source of calcium and it has 87% more calcium than nutritional yeast - egg has 56mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 24% more iron than egg - egg has 1.8mg 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 592% more potassium than egg - egg has 138mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than nutritional yeast per 100 grams.
| Egg | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.017 G |
| Total | 1.577 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 Egg or Nutritional Yeast .
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Egg 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 egg or nutritional yeast contain more calories in 100 grams?Both egg and nutritional yeast are high in calories. Nutritional yeast has 130% more calories than egg - egg has 143 calories in 100g and nutritional yeast has 325 calories.
Is egg or nutritional yeast better for protein?
Both egg and nutritional yeast are high in protein. Nutritional yeast has 220% more protein than egg - egg has 12.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does egg or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and egg has 100% fewer carbohydrates than nutritional yeast - egg has 0.72g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does egg or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 590% more potassium than egg - egg has 138mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.