Avocado vs. Nutritional Yeast
Nutrition comparison of Avocado and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and nutritional yeast:
- Both avocado and nutritional yeast are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than nutritional yeast.
- Nutritional yeast has 53% less saturated fat than avocado.
- 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 protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and nutritional yeast are high in calories. Nutritional yeast has 95% more calories than avocado - avocado has 167 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Avocado has a macronutrient ratio of 4:19:77 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Nutritional Yeast | |
|---|---|---|
| Protein | 4% | 41% |
| Carbohydrates | 19% | 42% |
| Fat | 77% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and avocado has 79% less carbohydrates than nutritional yeast - avocado has 8.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both avocado and nutritional yeast are high in dietary fiber. Nutritional yeast has 296% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Avocado and nutritional yeast contain similar amounts of sugar - avocado has 0.3g 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 19 times more protein than avocado - avocado has 2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 53% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than nutritional yeast - avocado has 8.8mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than nutritional yeast - avocado has 7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than nutritional yeast - avocado has 2mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Avocado has 51 times more Vitamin K than nutritional yeast - avocado has 21ug 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.
| Avocado | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.075 MG | 10.99 MG |
| Riboflavin | 0.143 MG | 4 MG |
| Niacin | 1.912 MG | 40.2 MG |
| Pantothenic acid | 1.463 MG | 13.5 MG |
| Vitamin B6 | 0.287 MG | 1.5 MG |
| Folate | 89 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Nutritional yeast has 131% more calcium than avocado - avocado has 13mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 256% more iron than avocado - avocado has 0.61mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both avocado and nutritional yeast are high in potassium. Nutritional yeast has 88% more potassium than avocado - avocado has 507mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than nutritional yeast per 100 grams.
| Avocado | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 1.674 G | 0.017 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.017 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 Avocado or Nutritional Yeast .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Avocado 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 avocado or nutritional yeast contain more calories in 100 grams?Both avocado and nutritional yeast are high in calories. Nutritional yeast has 100% more calories than avocado - avocado has 167 calories in 100g and nutritional yeast has 325 calories.
Is avocado or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 19 times more protein than avocado - avocado has 2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does avocado or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and avocado has 80% fewer carbohydrates than nutritional yeast - avocado has 8.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does avocado or nutritional yeast contain more potassium?
Both avocado and nutritional yeast are high in potassium. Nutritional yeast has 90% more potassium than avocado - avocado has 507mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.