Milk vs. Nutritional Yeast
Nutrition comparison of Milk and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and nutritional yeast:
- Milk 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, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and milk has 85% less calories than nutritional yeast - milk has 50 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, milk is lighter in protein, lighter in carbs and heavier in fat compared to nutritional yeast per calorie. Milk has a macronutrient ratio of 26:38:36 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Nutritional Yeast | |
|---|---|---|
| Protein | 26% | 41% |
| Carbohydrates | 38% | 42% |
| Fat | 36% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and milk has 88% less carbohydrates than nutritional yeast - milk has 4.8g 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 milk - nutritional yeast has 26.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Nutritional yeast has less sugar than milk - milk has 5.1g 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 milk - milk has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Milk and nutritional yeast contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both milk and nutritional yeast are low in trans fat - milk has 0.09g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Both milk and nutritional yeast are low in cholesterol - milk has 8mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Milk and nutritional yeast contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than nutritional yeast - milk has 55ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than nutritional yeast - milk has 49iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Milk and nutritional yeast contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Milk and nutritional yeast contain similar amounts of Vitamin K - milk 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.
| Milk | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.039 MG | 10.99 MG |
| Riboflavin | 0.185 MG | 4 MG |
| Niacin | 0.092 MG | 40.2 MG |
| Pantothenic acid | 0.356 MG | 13.5 MG |
| Vitamin B6 | 0.038 MG | 1.5 MG |
| Folate | 5 UG | 2340 UG |
| Vitamin B12 | 0.53 UG | 12.07 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 300% more calcium than nutritional yeast - milk has 120mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 107 times more iron than milk - milk has 0.02mg 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 582% more potassium than milk - milk has 140mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than nutritional yeast per 100 grams.
| Milk | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.017 G |
| Total | 0.066 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 Milk or Nutritional Yeast .
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Milk 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 milk or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and milk has 90% less calories than nutritional yeast - milk has 50 calories in 100g and nutritional yeast has 325 calories.
Is milk or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 11 times more protein than milk - milk has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does milk or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and milk has 90% fewer carbohydrates than nutritional yeast - milk has 4.8g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does milk or nutritional yeast contain more calcium?
Milk is a rich source of calcium and it has 300% more calcium than nutritional yeast - milk has 120mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does milk or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 580% more potassium than milk - milk has 140mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.