Feta Cheese vs. Nutritional Yeast
Nutrition comparison of Feta 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
feta cheese
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and nutritional yeast:
- Both feta cheese and nutritional yeast are high in calories and protein.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of 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: Feta Cheese (Cheese, feta) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and nutritional yeast are high in calories. Nutritional yeast has 23% more calories than feta cheese - feta cheese has 265 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Nutritional Yeast | |
|---|---|---|
| Protein | 21% | 41% |
| Carbohydrates | 6% | 42% |
| Fat | 73% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and feta cheese has 91% less carbohydrates than nutritional yeast - feta cheese has 3.9g 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 feta cheese - nutritional yeast has 26.9g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and nutritional yeast are high in protein. Nutritional yeast has 185% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and nutritional yeast has 92% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Nutritional yeast has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and feta cheese contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than nutritional yeast - feta cheese has 125ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than nutritional yeast - feta cheese has 16iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Feta cheese and nutritional yeast contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Feta cheese and nutritional yeast contain similar amounts of Vitamin K - feta cheese has 1.8ug 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.
| Feta Cheese | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.154 MG | 10.99 MG |
| Riboflavin | 0.844 MG | 4 MG |
| Niacin | 0.991 MG | 40.2 MG |
| Pantothenic acid | 0.967 MG | 13.5 MG |
| Vitamin B6 | 0.424 MG | 1.5 MG |
| Folate | 32 UG | 2340 UG |
| Vitamin B12 | 1.69 UG | 12.07 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 15 times more calcium than nutritional yeast - feta cheese has 493mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 234% more iron than feta cheese - feta cheese has 0.65mg 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 14 times more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than nutritional yeast per 100 grams.
| Feta Cheese | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.326 G | 0.017 G |
| Total | 0.326 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 Feta Cheese or Nutritional Yeast .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Feta 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 feta cheese or nutritional yeast contain more calories in 100 grams?Both feta cheese and nutritional yeast are high in calories. Nutritional yeast has 20% more calories than feta cheese - feta cheese has 265 calories in 100g and nutritional yeast has 325 calories.
Is feta cheese or nutritional yeast better for protein?
Both feta cheese and nutritional yeast are high in protein. Nutritional yeast has 190% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does feta cheese or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and feta cheese has 90% fewer carbohydrates than nutritional yeast - feta cheese has 3.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does feta cheese or nutritional yeast contain more calcium?
Feta cheese is a rich source of calcium and it has 15 times more calcium than nutritional yeast - feta cheese has 493mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does feta cheese or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 14 times more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.