Dates vs. Nutritional Yeast
Nutrition comparison of Dates and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and nutritional yeast:
- Both dates and nutritional yeast are high in calories, carbohydrates, dietary fiber and potassium.
- Date is an excellent source of 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 protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and nutritional yeast are high in calories. Nutritional yeast has 17% more calories than date - date has 277 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to nutritional yeast per calorie. Dates has a macronutrient ratio of 2:97:1 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Nutritional Yeast | |
|---|---|---|
| Protein | 2% | 41% |
| Carbohydrates | 97% | 42% |
| Fat | 1% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and nutritional yeast are high in carbohydrates. Date has 82% more carbohydrates than nutritional yeast - date has 75g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both dates and nutritional yeast are high in dietary fiber. Nutritional yeast has 301% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Date is high in sugar and nutritional yeast has less sugar than date - date has 66.5g 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 21 times more protein than date - date has 1.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Date has less saturated fat than nutritional yeast - nutritional yeast has 1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and dates contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than nutritional yeast - date has 7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Dates and nutritional yeast contain similar amounts of Vitamin K - date has 2.7ug 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.
| Dates | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.05 MG | 10.99 MG |
| Riboflavin | 0.06 MG | 4 MG |
| Niacin | 1.61 MG | 40.2 MG |
| Pantothenic acid | 0.805 MG | 13.5 MG |
| Vitamin B6 | 0.249 MG | 1.5 MG |
| Folate | 15 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 113% more calcium than nutritional yeast - date has 64mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 141% more iron than date - date has 0.9mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both dates and nutritional yeast are high in potassium. Nutritional yeast has 37% more potassium than date - date has 696mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
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 Dates or Nutritional Yeast .
Note: The specific food items compared are: Dates (Dates, medjool) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Dates 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 dates or nutritional yeast contain more calories in 100 grams?Both dates and nutritional yeast are high in calories. Nutritional yeast has 20% more calories than date - date has 277 calories in 100g and nutritional yeast has 325 calories.
Is dates or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 21 times more protein than date - date has 1.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does dates or nutritional yeast have more carbohydrates?
By weight, both dates and nutritional yeast are high in carbohydrates. date has 80% more carbohydrates than nutritional yeast - date has 75g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does dates or nutritional yeast contain more calcium?
Date is a rich source of calcium and it has 110% more calcium than nutritional yeast - date has 64mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does dates or nutritional yeast contain more potassium?
Both dates and nutritional yeast are high in potassium. Nutritional yeast has 40% more potassium than date - date has 696mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.