Nutritional Yeast vs. Maple Syrup
Nutrition comparison of Nutritional Yeast and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and maple syrup:
- Both maple syrup and nutritional yeast are high in calories, carbohydrates and potassium.
- Maple syrup 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 dietary fiber and protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and nutritional yeast are high in calories. Nutritional yeast has 25% more calories than maple syrup - maple syrup has 260 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much lighter in carbs and heavier in fat compared to maple syrup per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Maple Syrup | |
|---|---|---|
| Protein | 41% | ~ |
| Carbohydrates | 42% | 100% |
| Fat | 17% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both maple syrup and nutritional yeast are high in carbohydrates. Maple syrup has 63% more carbohydrates than nutritional yeast - maple syrup has 67g 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 maple syrup - nutritional yeast has 26.9g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and nutritional yeast has less sugar than maple syrup - maple syrup has 60.5g 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 1010 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Maple syrup and nutritional yeast contain similar amounts of saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and maple syrup contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Nutritional yeast and maple syrup contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Maple Syrup | |
|---|---|---|
| Thiamin | 10.99 MG | 0.066 MG |
| Riboflavin | 4 MG | 1.27 MG |
| Niacin | 40.2 MG | 0.081 MG |
| Pantothenic acid | 13.5 MG | 0.036 MG |
| Vitamin B6 | 1.5 MG | 0.002 MG |
| Folate | 2340 UG | ~ |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 240% more calcium than nutritional yeast - maple syrup has 102mg 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 maple syrup - maple syrup has 0.11mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both maple syrup and nutritional yeast are high in potassium. Nutritional yeast has 350% more potassium than maple syrup - maple syrup has 212mg 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 maple syrup contain small amounts of linoleic acid.
| Nutritional Yeast | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.017 G | 0.017 G |
| Total | 0.017 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 Nutritional Yeast or Maple Syrup .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Maple Syrup (Syrups, maple) .
Nutritional Yeast g
()
|
Daily Values (%) |
Maple Syrup 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 maple syrup or nutritional yeast contain more calories in 100 grams?Both maple syrup and nutritional yeast are high in calories. Nutritional yeast has 30% more calories than maple syrup - maple syrup has 260 calories in 100g and nutritional yeast has 325 calories.
Is maple syrup or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 1010 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does maple syrup or nutritional yeast have more carbohydrates?
By weight, both maple syrup and nutritional yeast are high in carbohydrates. maple syrup has 60% more carbohydrates than nutritional yeast - maple syrup has 67g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does maple syrup or nutritional yeast contain more calcium?
Maple syrup is a rich source of calcium and it has 240% more calcium than nutritional yeast - maple syrup has 102mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does maple syrup or nutritional yeast contain more potassium?
Both maple syrup and nutritional yeast are high in potassium. Nutritional yeast has 350% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.