Nutritional Yeast vs. Broccoli
Nutrition comparison of Nutritional Yeast and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and broccoli:
- Both broccoli and nutritional yeast are high in dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- 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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and broccoli has 90% less calories than nutritional yeast - broccoli has 34 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Broccoli | |
|---|---|---|
| Protein | 41% | 27% |
| Carbohydrates | 42% | 64% |
| Fat | 17% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and broccoli has 84% less carbohydrates than nutritional yeast - broccoli has 6.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both broccoli and nutritional yeast are high in dietary fiber. Nutritional yeast has 935% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than broccoli - broccoli has 1.7g 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 13 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Broccoli and nutritional yeast contain similar amounts of saturated fat - broccoli has 0.11g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 296 times more Vitamin C than nutritional yeast - broccoli has 89.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than nutritional yeast - broccoli has 31ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than nutritional yeast - broccoli has 0.78mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than nutritional yeast - broccoli has 101.6ug 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 | Broccoli | |
|---|---|---|
| Thiamin | 10.99 MG | 0.071 MG |
| Riboflavin | 4 MG | 0.117 MG |
| Niacin | 40.2 MG | 0.639 MG |
| Pantothenic acid | 13.5 MG | 0.573 MG |
| Vitamin B6 | 1.5 MG | 0.175 MG |
| Folate | 2340 UG | 63 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 57% more calcium than nutritional yeast - broccoli has 47mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 197% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both broccoli and nutritional yeast are high in potassium. Nutritional yeast has 202% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutritional yeast and broccoli contain small amounts of linoleic acid.
| Nutritional Yeast | Broccoli | |
|---|---|---|
| linoleic acid | 0.017 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.017 G | 0.055 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 Broccoli .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Broccoli (Broccoli, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 broccoli or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and broccoli has 90% less calories than nutritional yeast - broccoli has 34 calories in 100g and nutritional yeast has 325 calories.
Is broccoli or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 13 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does broccoli or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and broccoli has 80% fewer carbohydrates than nutritional yeast - broccoli has 6.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does broccoli or nutritional yeast contain more potassium?
Both broccoli and nutritional yeast are high in potassium. Nutritional yeast has 200% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.