Nutritional Yeast vs. Brussels Sprouts
Nutrition comparison of Nutritional Yeast and Brussels 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
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and brussels sprouts:
- Both brussels sprouts and nutritional yeast are high in dietary fiber and potassium.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- 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 Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and brussels sprout has 87% less calories than nutritional yeast - brussels sprout has 43 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 brussels sprouts per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for brussels sprouts, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Brussels Sprouts | |
|---|---|---|
| Protein | 41% | 26% |
| Carbohydrates | 42% | 69% |
| Fat | 17% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and brussels sprout has 78% less carbohydrates than nutritional yeast - brussels sprout has 9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both brussels sprouts and nutritional yeast are high in dietary fiber. Nutritional yeast has 608% more dietary fiber than brussels sprout - brussels sprout has 3.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than brussels sprout - brussels sprout has 2.2g 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 10 times more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Brussels sprouts and nutritional yeast contain similar amounts of saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 282 times more Vitamin C than nutritional yeast - brussels sprout has 85mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than nutritional yeast - brussels sprout has 38ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Brussels sprout has more Vitamin E than nutritional yeast - brussels sprout has 0.88mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 441 times more Vitamin K than nutritional yeast - brussels sprout has 177ug 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 | Brussels Sprouts | |
|---|---|---|
| Thiamin | 10.99 MG | 0.139 MG |
| Riboflavin | 4 MG | 0.09 MG |
| Niacin | 40.2 MG | 0.745 MG |
| Pantothenic acid | 13.5 MG | 0.309 MG |
| Vitamin B6 | 1.5 MG | 0.219 MG |
| Folate | 2340 UG | 61 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 40% more calcium than nutritional yeast - brussels sprout has 42mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 55% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both brussels sprouts and nutritional yeast are high in potassium. Nutritional yeast has 146% more potassium than brussels sprout - brussels sprout has 389mg 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 brussels sprouts contain small amounts of linoleic acid.
| Nutritional Yeast | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.017 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.017 G | 0.046 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 Brussels Sprouts .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Brussels Sprouts (Brussels sprouts, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and brussels sprout has 90% less calories than nutritional yeast - brussels sprout has 43 calories in 100g and nutritional yeast has 325 calories.
Is brussels sprouts or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 10 times more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does brussels sprouts or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and brussels sprout has 80% fewer carbohydrates than nutritional yeast - brussels sprout has 9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does brussels sprouts or nutritional yeast contain more potassium?
Both brussels sprouts and nutritional yeast are high in potassium. Nutritional yeast has 150% more potassium than brussels sprout - brussels sprout has 389mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.