Nutritional Yeast vs. Flaxseeds
Nutrition comparison of Nutritional Yeast and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and flaxseeds:
- Both flaxseeds and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Flaxseed is an excellent source of calcium.
- Nutritional yeast has 73% less saturated fat than flaxseed.
- 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and nutritional yeast are high in calories. Flaxseed has 64% more calories than nutritional yeast - flaxseed has 534 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Flaxseeds | |
|---|---|---|
| Protein | 41% | 13% |
| Carbohydrates | 42% | 20% |
| Fat | 17% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and flaxseed has 30% less carbohydrates than nutritional yeast - flaxseed has 28.9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both flaxseeds and nutritional yeast are high in dietary fiber. Flaxseed is very similar to nutritional yeast for dietary fiber - flaxseed has 27.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both flaxseeds and nutritional yeast are high in protein. Nutritional yeast has 121% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 73% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and nutritional yeast contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin E
Flaxseeds and nutritional yeast contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Flaxseeds and nutritional yeast contain similar amounts of Vitamin K - flaxseed has 4.3ug 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.
| Nutritional Yeast | Flaxseeds | |
|---|---|---|
| Thiamin | 10.99 MG | 1.644 MG |
| Riboflavin | 4 MG | 0.161 MG |
| Niacin | 40.2 MG | 3.08 MG |
| Pantothenic acid | 13.5 MG | 0.985 MG |
| Vitamin B6 | 1.5 MG | 0.473 MG |
| Folate | 2340 UG | 87 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 750% more calcium than nutritional yeast - flaxseed has 255mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both flaxseeds and nutritional yeast are high in iron. Flaxseed has 164% more iron than nutritional yeast - flaxseed has 5.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both flaxseeds and nutritional yeast are high in potassium. Nutritional yeast has 17% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.017 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.017 G | 5.91 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 Flaxseeds .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Flaxseeds (Seeds, flaxseed) .
Nutritional Yeast g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or nutritional yeast contain more calories in 100 grams?Both flaxseeds and nutritional yeast are high in calories. Flaxseed has 60% more calories than nutritional yeast - flaxseed has 534 calories in 100g and nutritional yeast has 325 calories.
Is flaxseeds or nutritional yeast better for protein?
Both flaxseeds and nutritional yeast are high in protein. Nutritional yeast has 120% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does flaxseeds or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and flaxseed has 30% fewer carbohydrates than nutritional yeast - flaxseed has 28.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does flaxseeds or nutritional yeast contain more calcium?
Flaxseed is a rich source of calcium and it has 750% more calcium than nutritional yeast - flaxseed has 255mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does flaxseeds or nutritional yeast contain more iron?
Both flaxseeds and nutritional yeast are high in iron. Flaxseed has 160% more iron than nutritional yeast - flaxseed has 5.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does flaxseeds or nutritional yeast contain more potassium?
Both flaxseeds and nutritional yeast are high in potassium. Nutritional yeast has 20% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.