Cream Cheese vs. Nutritional Yeast
Nutrition comparison of Cream Cheese and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and nutritional yeast:
- Both cream cheese and nutritional yeast are high in calories.
- Cream cheese is an excellent source of Vitamin A and calcium.
- 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: Cream Cheese (Cheese, cream) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cream cheese and nutritional yeast are high in calories. Cream cheese has a little more calories (8%) than nutritional yeast by weight - cream cheese has 350 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Nutritional Yeast | |
|---|---|---|
| Protein | 7% | 41% |
| Carbohydrates | 6% | 42% |
| Fat | 87% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and cream cheese has 87% less carbohydrates than nutritional yeast - cream cheese has 5.5g 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 more dietary fiber than cream cheese - nutritional yeast has 26.9g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Nutritional yeast has less sugar than cream cheese - cream cheese has 3.8g 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 558% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and nutritional yeast has 95% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Nutritional yeast has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Nutritional yeast has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and cream cheese contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - cream cheese has 308ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Cream cheese has more Vitamin E than nutritional yeast - cream cheese has 0.86mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Cream cheese and nutritional yeast contain similar amounts of Vitamin K - cream cheese has 2.1ug 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.
| Cream Cheese | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.023 MG | 10.99 MG |
| Riboflavin | 0.23 MG | 4 MG |
| Niacin | 0.091 MG | 40.2 MG |
| Pantothenic acid | 0.517 MG | 13.5 MG |
| Vitamin B6 | 0.056 MG | 1.5 MG |
| Folate | 9 UG | 2340 UG |
| Vitamin B12 | 0.22 UG | 12.07 UG |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 223% more calcium than nutritional yeast - cream cheese has 97mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 18 times more iron than cream cheese - cream cheese has 0.11mg 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 623% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than nutritional yeast per 100 grams.
| Cream Cheese | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.017 G |
| Total | 1.248 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 Cream Cheese or Nutritional Yeast .
Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Cream Cheese 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 cream cheese or nutritional yeast contain more calories in 100 grams?Both cream cheese and nutritional yeast are high in calories. Cream cheese has a little more calories ( 10%) than nutritional yeast by weight - cream cheese has 350 calories in 100g and nutritional yeast has 325 calories.
Is cream cheese or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 560% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does cream cheese or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and cream cheese has 90% fewer carbohydrates than nutritional yeast - cream cheese has 5.5g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does cream cheese or nutritional yeast contain more calcium?
Cream cheese is a rich source of calcium and it has 220% more calcium than nutritional yeast - cream cheese has 97mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does cream cheese or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 620% more potassium than cream cheese - cream cheese has 132mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.