Nutritional Yeast vs. Miso
Nutrition comparison of Nutritional Yeast and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and miso:
- Both miso and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Miso is a great source of calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both miso and nutritional yeast are high in calories. Nutritional yeast has 64% more calories than miso - miso has 198 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, lighter in carbs and lighter in fat compared to miso per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Miso | |
|---|---|---|
| Protein | 41% | 25% |
| Carbohydrates | 42% | 49% |
| Fat | 17% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and miso has 38% less carbohydrates than nutritional yeast - miso has 25.4g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both miso and nutritional yeast are high in dietary fiber. Nutritional yeast has 398% more dietary fiber than miso - miso has 5.4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than miso - miso has 6.2g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both miso and nutritional yeast are high in protein. Nutritional yeast has 216% more protein than miso - miso has 12.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Miso and nutritional yeast contain similar amounts of saturated fat - miso has 1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and miso contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Miso and nutritional yeast contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Miso and nutritional yeast contain similar amounts of Vitamin E - miso has 0.01mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Miso has 72 times more Vitamin K than nutritional yeast - miso has 29.3ug 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 | Miso | |
|---|---|---|
| Thiamin | 10.99 MG | 0.098 MG |
| Riboflavin | 4 MG | 0.233 MG |
| Niacin | 40.2 MG | 0.906 MG |
| Pantothenic acid | 13.5 MG | 0.337 MG |
| Vitamin B6 | 1.5 MG | 0.199 MG |
| Folate | 2340 UG | 19 UG |
| Vitamin B12 | 12.07 UG | 0.08 UG |
Minerals
calcium
Miso is a great source of calcium and it has 90% more calcium than nutritional yeast - miso has 57mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both miso and nutritional yeast are high in iron. Miso has 15% more iron than nutritional yeast - miso has 2.5mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both miso and nutritional yeast are high in potassium. Nutritional yeast has 355% more potassium than miso - miso has 210mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Miso | |
|---|---|---|
| linoleic acid | 0.017 G | 2.479 G |
| Total | 0.017 G | 2.479 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 Miso .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Miso (Miso) .
Nutritional Yeast g
()
|
Daily Values (%) |
Miso 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 miso or nutritional yeast contain more calories in 100 grams?Both miso and nutritional yeast are high in calories. Nutritional yeast has 60% more calories than miso - miso has 198 calories in 100g and nutritional yeast has 325 calories.
Is miso or nutritional yeast better for protein?
Both miso and nutritional yeast are high in protein. Nutritional yeast has 220% more protein than miso - miso has 12.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does miso or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and miso has 40% fewer carbohydrates than nutritional yeast - miso has 25.4g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does miso or nutritional yeast contain more iron?
Both miso and nutritional yeast are high in iron. Miso has 20% more iron than nutritional yeast - miso has 2.5mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does miso or nutritional yeast contain more potassium?
Both miso and nutritional yeast are high in potassium. Nutritional yeast has 360% more potassium than miso - miso has 210mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.