Egg Yolk vs. Nutritional Yeast
Nutrition comparison of Egg Yolk 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 yolk
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and nutritional yeast:
- Both egg yolk and nutritional yeast are high in calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk and nutritional yeast are high in calories. Egg yolk is very similar to egg yolk for calories - egg yolk has 322 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, egg yolk is much lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Nutritional Yeast | |
|---|---|---|
| Protein | 20% | 41% |
| Carbohydrates | 5% | 42% |
| Fat | 75% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and egg yolk has 91% less carbohydrates than nutritional yeast - egg yolk has 3.6g 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 yolk - nutritional yeast has 26.9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and nutritional yeast contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both egg yolk and nutritional yeast are high in protein. Nutritional yeast has 155% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and nutritional yeast has 90% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and nutritional yeast has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and egg yolk contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - egg yolk has 381ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than nutritional yeast - egg yolk has 218iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than nutritional yeast - egg yolk has 2.6mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Egg yolk and nutritional yeast contain similar amounts of Vitamin K - egg yolk has 0.7ug 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.
| Egg Yolk | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.176 MG | 10.99 MG |
| Riboflavin | 0.528 MG | 4 MG |
| Niacin | 0.024 MG | 40.2 MG |
| Pantothenic acid | 2.99 MG | 13.5 MG |
| Vitamin B6 | 0.35 MG | 1.5 MG |
| Folate | 146 UG | 2340 UG |
| Vitamin B12 | 1.95 UG | 12.07 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 330% more calcium than nutritional yeast - egg yolk has 129mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both egg yolk and nutritional yeast are high in iron. Egg yolk has 26% more iron than nutritional yeast - egg yolk has 2.7mg 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 776% more potassium than egg yolk - egg yolk has 109mg 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 yolk has more linoleic acid than nutritional yeast per 100 grams.
| Egg Yolk | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.017 G |
| Total | 3.976 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 Yolk or Nutritional Yeast .
Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Egg Yolk 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 yolk or nutritional yeast contain more calories in 100 grams?Both egg yolk and nutritional yeast are high in calories. Egg yolk is quite similar to egg yolk for calories - egg yolk has 322 calories in 100g and nutritional yeast has 325 calories.
Is egg yolk or nutritional yeast better for protein?
Both egg yolk and nutritional yeast are high in protein. Nutritional yeast has 160% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does egg yolk or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and egg yolk has 90% fewer carbohydrates than nutritional yeast - egg yolk has 3.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does egg yolk or nutritional yeast contain more calcium?
Egg yolk is a rich source of calcium and it has 330% more calcium than nutritional yeast - egg yolk has 129mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does egg yolk or nutritional yeast contain more iron?
Both egg yolk and nutritional yeast are high in iron. Egg yolk has 30% more iron than nutritional yeast - egg yolk has 2.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does egg yolk or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 780% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.