Greek Yogurt vs. Nutritional Yeast
Nutrition comparison of Greek Yogurt and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and nutritional yeast:
- Both greek yogurt and nutritional yeast are high in protein.
- Greek yogurt has signficantly more Vitamin A than nutritional yeast.
- Greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and greek yogurt has 78% less calories than nutritional yeast - greek yogurt has 73 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, greek yogurt is heavier in protein, lighter in carbs and heavier in fat compared to nutritional yeast per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for nutritional yeast, 41:41:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Nutritional Yeast | |
|---|---|---|
| Protein | 55% | 41% |
| Carbohydrates | 22% | 41% |
| Fat | 24% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and greek yogurt has 90% less carbohydrates than nutritional yeast - greek yogurt 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 greek yogurt - nutritional yeast has 26.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Nutritional yeast has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both greek yogurt and nutritional yeast are high in protein. Nutritional yeast has 306% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Greek yogurt and nutritional yeast contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both greek yogurt and nutritional yeast are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Nutritional yeast has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt and nutritional yeast contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than nutritional yeast - greek yogurt has 90ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Greek yogurt and nutritional yeast contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Greek yogurt and nutritional yeast contain similar amounts of Vitamin K - greek yogurt has 0.2ug 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.
| Greek Yogurt | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.044 MG | 10.99 MG |
| Riboflavin | 0.233 MG | 4 MG |
| Niacin | 0.197 MG | 40.2 MG |
| Pantothenic acid | 0.47 MG | 13.5 MG |
| Vitamin B6 | 0.055 MG | 1.5 MG |
| Folate | 12 UG | 2340 UG |
| Vitamin B12 | 0.52 UG | 12.07 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 283% more calcium than nutritional yeast - greek yogurt has 115mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 53 times more iron than greek yogurt - greek yogurt has 0.04mg 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 577% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than nutritional yeast per 100 grams.
| Greek Yogurt | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.017 G |
| Total | 0.067 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Greek Yogurt 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 greek yogurt or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and greek yogurt has 80% less calories than nutritional yeast - greek yogurt has 73 calories in 100g and nutritional yeast has 325 calories.
Is greek yogurt or nutritional yeast better for protein?
Both greek yogurt and nutritional yeast are high in protein. Nutritional yeast has 310% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does greek yogurt or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than nutritional yeast - greek yogurt has 3.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does greek yogurt or nutritional yeast contain more calcium?
Greek yogurt is a rich source of calcium and it has 280% more calcium than nutritional yeast - greek yogurt has 115mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does greek yogurt or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 580% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.