Nutritional Yeast vs. Garlic Powder
Nutrition comparison of Nutritional Yeast and Garlic Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and garlic powder:
- Both garlic powder and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Garlic powder is an excellent source of calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic powder and nutritional yeast are high in calories. Garlic powder is very similar to nutritional yeast for calories - garlic powder has 331 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic powder per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for garlic powder, 18:80:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Garlic Powder | |
|---|---|---|
| Protein | 41% | 18% |
| Carbohydrates | 42% | 80% |
| Fat | 17% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic powder and nutritional yeast are high in carbohydrates. Garlic powder has 76% more carbohydrates than nutritional yeast - garlic powder has 72.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both garlic powder and nutritional yeast are high in dietary fiber. Nutritional yeast has 199% more dietary fiber than garlic powder - garlic powder has 9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than garlic powder - garlic powder has 2.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both garlic powder and nutritional yeast are high in protein. Nutritional yeast has 144% more protein than garlic powder - garlic powder has 16.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Garlic powder and nutritional yeast contain similar amounts of saturated fat - garlic powder has 0.25g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Garlic powder and nutritional yeast contain similar amounts of Vitamin C - garlic powder has 1.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin E
Garlic powder has more Vitamin E than nutritional yeast - garlic powder has 0.67mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Garlic powder and nutritional yeast contain similar amounts of Vitamin K - garlic powder has 0.4ug 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, folate and Vitamin B12. Both nutritional yeast and garlic powder contain significant amounts of Vitamin B6.
| Nutritional Yeast | Garlic Powder | |
|---|---|---|
| Thiamin | 10.99 MG | 0.435 MG |
| Riboflavin | 4 MG | 0.141 MG |
| Niacin | 40.2 MG | 0.796 MG |
| Pantothenic acid | 13.5 MG | 0.743 MG |
| Vitamin B6 | 1.5 MG | 1.654 MG |
| Folate | 2340 UG | 47 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Garlic powder is an excellent source of calcium and it has 163% more calcium than nutritional yeast - garlic powder has 79mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both garlic powder and nutritional yeast are high in iron. Garlic powder has 160% more iron than nutritional yeast - garlic powder has 5.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both garlic powder and nutritional yeast are high in potassium. Garlic powder has 25% more potassium than nutritional yeast - garlic powder has 1193mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, garlic powder has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Garlic Powder | |
|---|---|---|
| linoleic acid | 0.017 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.017 G | 0.165 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 Garlic Powder .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Garlic Powder (Spices, garlic powder) .
Nutritional Yeast g
()
|
Daily Values (%) |
Garlic Powder 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 garlic powder or nutritional yeast contain more calories in 100 grams?Both garlic powder and nutritional yeast are high in calories. Garlic powder is quite similar to nutritional yeast for calories - garlic powder has 331 calories in 100g and nutritional yeast has 325 calories.
Is garlic powder or nutritional yeast better for protein?
Both garlic powder and nutritional yeast are high in protein. Nutritional yeast has 140% more protein than garlic powder - garlic powder has 16.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does garlic powder or nutritional yeast have more carbohydrates?
By weight, both garlic powder and nutritional yeast are high in carbohydrates. garlic powder has 80% more carbohydrates than nutritional yeast - garlic powder has 72.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does garlic powder or nutritional yeast contain more calcium?
Garlic powder is a rich source of calcium and it has 160% more calcium than nutritional yeast - garlic powder has 79mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does garlic powder or nutritional yeast contain more iron?
Both garlic powder and nutritional yeast are high in iron. Garlic powder has 160% more iron than nutritional yeast - garlic powder has 5.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does garlic powder or nutritional yeast contain more potassium?
Both garlic powder and nutritional yeast are high in potassium. Garlic powder has 30% more potassium than nutritional yeast - garlic powder has 1193mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.