Nutritional Yeast vs. Coconut
Nutrition comparison of Nutritional Yeast and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and coconut:
- Both coconut and nutritional yeast are high in calories, dietary fiber, iron and potassium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and nutritional yeast are high in calories. Coconut has a little more calories (9%) than nutritional yeast by weight - coconut has 354 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Coconut | |
|---|---|---|
| Protein | 41% | 4% |
| Carbohydrates | 42% | 16% |
| Fat | 17% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and coconut has 63% less carbohydrates than nutritional yeast - coconut has 15.2g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both coconut and nutritional yeast are high in dietary fiber. Nutritional yeast has 199% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than coconut - coconut has 6.2g 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 11 times more protein than coconut - coconut has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and nutritional yeast has 97% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Coconut has 1000% more Vitamin C than nutritional yeast - coconut has 3.3mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin E
Coconut and nutritional yeast contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Coconut and nutritional yeast contain similar amounts of Vitamin K - coconut 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.
| Nutritional Yeast | Coconut | |
|---|---|---|
| Thiamin | 10.99 MG | 0.066 MG |
| Riboflavin | 4 MG | 0.02 MG |
| Niacin | 40.2 MG | 0.54 MG |
| Pantothenic acid | 13.5 MG | 0.3 MG |
| Vitamin B6 | 1.5 MG | 0.054 MG |
| Folate | 2340 UG | 26 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Nutritional yeast has 114% more calcium than coconut - coconut has 14mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both coconut and nutritional yeast are high in iron. Coconut has 12% more iron than nutritional yeast - coconut has 2.4mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both coconut and nutritional yeast are high in potassium. Nutritional yeast has 168% more potassium than coconut - coconut has 356mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Coconut | |
|---|---|---|
| linoleic acid | 0.017 G | 0.366 G |
| Total | 0.017 G | 0.366 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 Coconut .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Coconut (Nuts, coconut meat, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
|
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% |
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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 % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or nutritional yeast contain more calories in 100 grams?Both coconut and nutritional yeast are high in calories. Coconut has a little more calories ( 10%) than nutritional yeast by weight - coconut has 354 calories in 100g and nutritional yeast has 325 calories.
Is coconut or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 11 times more protein than coconut - coconut has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does coconut or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and coconut has 60% fewer carbohydrates than nutritional yeast - coconut has 15.2g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does coconut or nutritional yeast contain more iron?
Both coconut and nutritional yeast are high in iron. Coconut has 10% more iron than nutritional yeast - coconut has 2.4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does coconut or nutritional yeast contain more potassium?
Both coconut and nutritional yeast are high in potassium. Nutritional yeast has 170% more potassium than coconut - coconut has 356mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.