Nutritional Yeast vs. Hemp Seeds
Nutrition comparison of Nutritional Yeast and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and hemp seeds:
- Both hemp seeds and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Hemp seed is an excellent source of calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and nutritional yeast are high in calories. Hemp seed has 70% more calories than nutritional yeast - hemp seed has 553 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Hemp Seeds | |
|---|---|---|
| Protein | 41% | 21% |
| Carbohydrates | 42% | 6% |
| Fat | 17% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and hemp seed has 79% less carbohydrates than nutritional yeast - hemp seed has 8.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both hemp seeds and nutritional yeast are high in dietary fiber. Nutritional yeast has 573% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both hemp seeds and nutritional yeast are high in protein. Nutritional yeast has 28% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and nutritional yeast contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Hemp seeds and nutritional yeast contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than nutritional yeast - hemp seed has 0.8mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and hemp seeds contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and hemp seed 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 | Hemp Seeds | |
|---|---|---|
| Thiamin | 10.99 MG | 1.275 MG |
| Riboflavin | 4 MG | 0.285 MG |
| Niacin | 40.2 MG | 9.2 MG |
| Pantothenic acid | 13.5 MG | ~ |
| Vitamin B6 | 1.5 MG | 0.6 MG |
| Folate | 2340 UG | 110 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 133% more calcium than nutritional yeast - hemp seed has 70mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both hemp seeds and nutritional yeast are high in iron. Hemp seed has 266% more iron than nutritional yeast - hemp seed has 8mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both hemp seeds and nutritional yeast are high in potassium. Hemp seed has 26% more potassium than nutritional yeast - hemp seed has 1200mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.017 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.017 G | 28.799 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 Hemp Seeds .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Hemp Seeds (Seeds, hemp seed, hulled) .
Nutritional Yeast g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or nutritional yeast contain more calories in 100 grams?Both hemp seeds and nutritional yeast are high in calories. Hemp seed has 70% more calories than nutritional yeast - hemp seed has 553 calories in 100g and nutritional yeast has 325 calories.
Is hemp seeds or nutritional yeast better for protein?
Both hemp seeds and nutritional yeast are high in protein. Nutritional yeast has 30% more protein than hemp seed - hemp seed has 31.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does hemp seeds or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and hemp seed has 80% fewer carbohydrates than nutritional yeast - hemp seed has 8.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does hemp seeds or nutritional yeast contain more calcium?
Hemp seed is a rich source of calcium and it has 130% more calcium than nutritional yeast - hemp seed has 70mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does hemp seeds or nutritional yeast contain more iron?
Both hemp seeds and nutritional yeast are high in iron. Hemp seed has 270% more iron than nutritional yeast - hemp seed has 8mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does hemp seeds or nutritional yeast contain more potassium?
Both hemp seeds and nutritional yeast are high in potassium. Hemp seed has 30% more potassium than nutritional yeast - hemp seed has 1200mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.