Nutritional Yeast vs. Heart of Palm
Nutrition comparison of Nutritional Yeast and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and heart of palm:
- Both nutritional yeast and heart of palm are high in calories and potassium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast has signficantly less sugar than heart of palm.
- Nutritional yeast is a great source of iron.
- Nutritional yeast is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutritional yeast and heart of palm are high in calories. Nutritional yeast has 185% more calories than heart of palm - nutritional yeast has 325 calories per 100 grams and heart of palm has 114 calories.
| Nutritional Yeast | Heart of Palm | |
|---|---|---|
| Protein | 41% | 9% |
| Carbohydrates | 41% | 89% |
| Fat | 17% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and heart of palm has 38% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has 16 times more dietary fiber than heart of palm - nutritional yeast has 26.9g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Nutritional yeast has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Nutritional yeast is an excellent source of protein and it has 14 times more protein than heart of palm - nutritional yeast has 40.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Nutritional yeast and heart of palm contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 21 times more Vitamin C than nutritional yeast - nutritional yeast has 0.3mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and nutritional yeast contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Heart of palm has more Vitamin E than nutritional yeast - heart of palm has 0.5mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and heart of palm contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Heart of Palm | |
|---|---|---|
| Thiamin | 10.99 MG | 0.045 MG |
| Riboflavin | 4 MG | 0.17 MG |
| Niacin | 40.2 MG | 0.85 MG |
| Pantothenic acid | 13.5 MG | ~ |
| Vitamin B6 | 1.5 MG | 0.725 MG |
| Folate | 2340 UG | 20 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Nutritional yeast has 67% more calcium than heart of palm - nutritional yeast has 30mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 29% more iron than heart of palm - nutritional yeast has 2.2mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both nutritional yeast and heart of palm are high in potassium. Heart of palm has 88% more potassium than nutritional yeast - nutritional yeast has 955mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.017 G | 0.076 G |
| Total | 0.017 G | 0.076 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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 nutritional yeast or heart of palm contain more calories in 100 grams?Both nutritional yeast and heart of palm are high in calories. Nutritional yeast has 190% more calories than heart of palm - nutritional yeast has 325 calories in 100g and heart of palm has 114 calories.
Is nutritional yeast or heart of palm better for protein?
Nutritional yeast is a fantastic source of protein and it has 14 times more protein than heart of palm - nutritional yeast has 40.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Does nutritional yeast or heart of palm have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and heart of palm has 40% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does nutritional yeast or heart of palm contain more potassium?
Both nutritional yeast and heart of palm are high in potassium. Heart of palm has 90% more potassium than nutritional yeast - nutritional yeast has 955mg of potassium in 100 grams and heart of palm has 1795mg of potassium.