Brown Rice vs. Nutritional Yeast
Nutrition comparison of Cooked Brown Rice and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and nutritional yeast:
- Both brown rice and nutritional yeast are high in calories.
- 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and nutritional yeast are high in calories. Nutritional yeast has 164% more calories than brown rice - brown rice has 123 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to nutritional yeast per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Nutritional Yeast | |
|---|---|---|
| Protein | 9% | 41% |
| Carbohydrates | 84% | 42% |
| Fat | 7% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and brown rice has 38% less carbohydrates than nutritional yeast - brown rice has 25.6g 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 15 times more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Brown rice and nutritional yeast contain similar amounts of sugar - brown rice has 0.24g 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 brown rice - brown rice has 2.7g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Brown rice and nutritional yeast contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and brown rice contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and nutritional yeast contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Brown rice and nutritional yeast contain similar amounts of Vitamin K - brown rice has 0.2ug 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.
| Brown Rice | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.178 MG | 10.99 MG |
| Riboflavin | 0.069 MG | 4 MG |
| Niacin | 2.561 MG | 40.2 MG |
| Pantothenic acid | 0.38 MG | 13.5 MG |
| Vitamin B6 | 0.123 MG | 1.5 MG |
| Folate | 9 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Nutritional yeast has 900% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 288% more iron than brown rice - brown rice has 0.56mg 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 10 times more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than nutritional yeast per 100 grams.
| Brown Rice | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.017 G |
| Total | 0.359 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 Brown Rice or Nutritional Yeast .
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Cooked Brown Rice 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 brown rice or nutritional yeast contain more calories in 100 grams?Both brown rice and nutritional yeast are high in calories. Nutritional yeast has 160% more calories than brown rice - brown rice has 123 calories in 100g and nutritional yeast has 325 calories.
Is brown rice or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 13 times more protein than brown rice - brown rice has 2.7g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does brown rice or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and brown rice has 40% fewer carbohydrates than nutritional yeast - brown rice has 25.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does brown rice or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 10 times more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.