Nutritional Yeast vs. Alfalfa Sprouts
Nutrition comparison of Nutritional Yeast and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and alfalfa sprouts:
- 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, potassium and protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and alfalfa sprout has 93% less calories than nutritional yeast - alfalfa sprout has 23 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is lighter in protein, heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Alfalfa Sprouts | |
|---|---|---|
| Protein | 41% | 52% |
| Carbohydrates | 42% | 27% |
| Fat | 17% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and alfalfa sprout has 95% less carbohydrates than nutritional yeast - alfalfa sprout has 2.1g 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 13 times more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Alfalfa sprouts and nutritional yeast contain similar amounts of sugar - alfalfa sprout has 0.2g 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 914% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Alfalfa sprouts and nutritional yeast contain similar amounts of saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Alfalfa sprout has 26 times more Vitamin C than nutritional yeast - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Alfalfa sprout has more Vitamin A than nutritional yeast - alfalfa sprout has 8ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Alfalfa sprouts and nutritional yeast contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Alfalfa sprout has 75 times more Vitamin K than nutritional yeast - alfalfa sprout has 30.5ug 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 | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 10.99 MG | 0.076 MG |
| Riboflavin | 4 MG | 0.126 MG |
| Niacin | 40.2 MG | 0.481 MG |
| Pantothenic acid | 13.5 MG | 0.563 MG |
| Vitamin B6 | 1.5 MG | 0.034 MG |
| Folate | 2340 UG | 36 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Alfalfa sprouts and nutritional yeast contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 126% more iron than alfalfa sprout - alfalfa sprout has 0.96mg 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 11 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.017 G | 0.234 G |
| Total | 0.017 G | 0.234 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 Alfalfa Sprouts .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Alfalfa Sprouts 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 % |
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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 alfalfa sprouts or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and alfalfa sprout has 90% less calories than nutritional yeast - alfalfa sprout has 23 calories in 100g and nutritional yeast has 325 calories.
Is alfalfa sprouts or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 910% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does alfalfa sprouts or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than nutritional yeast - alfalfa sprout has 2.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does alfalfa sprouts or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 11 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.