Mushroom vs. Nutritional Yeast
Nutrition comparison of Mushroom and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and nutritional yeast:
- Both nutritional yeast and mushroom are high in potassium.
- 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: Mushroom (Mushrooms, white, raw) 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 mushroom has 93% less calories than nutritional yeast - nutritional yeast has 325 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in carbs, lighter in fat and similar to nutritional yeast for protein. Mushroom has a macronutrient ratio of 44:47:10 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Nutritional Yeast | |
|---|---|---|
| Protein | 44% | 41% |
| Carbohydrates | 47% | 42% |
| Fat | 10% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and mushroom has 92% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has 25 times more dietary fiber than mushroom - nutritional yeast has 26.9g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Nutritional yeast has less sugar than mushroom - mushroom has 2g 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 12 times more protein than mushroom - nutritional yeast has 40.4g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Nutritional yeast and mushroom contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and mushroom contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin D
Mushroom has more Vitamin D than nutritional yeast - mushroom has 7iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Mushroom and nutritional yeast contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and mushroom contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Mushroom | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.081 MG | 10.99 MG |
| Riboflavin | 0.402 MG | 4 MG |
| Niacin | 3.607 MG | 40.2 MG |
| Pantothenic acid | 1.497 MG | 13.5 MG |
| Vitamin B6 | 0.104 MG | 1.5 MG |
| Folate | 17 UG | 2340 UG |
| Vitamin B12 | 0.04 UG | 12.07 UG |
Minerals
calcium
Nutritional yeast has 900% more calcium than mushroom - nutritional yeast has 30mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 334% more iron than mushroom - nutritional yeast has 2.2mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both nutritional yeast and mushroom are high in potassium. Nutritional yeast has 200% more potassium than mushroom - nutritional yeast has 955mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than nutritional yeast per 100 grams.
| Mushroom | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.16 G | 0.017 G |
| Total | 0.16 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 Mushroom or Nutritional Yeast .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Mushroom 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 nutritional yeast or mushroom contain more calories in 100 grams?Nutritional yeast is high in calories and mushroom has 90% less calories than nutritional yeast - nutritional yeast has 325 calories in 100g and mushroom has 22 calories.
Is nutritional yeast or mushroom better for protein?
Nutritional yeast is a fantastic source of protein and it has 12 times more protein than mushroom - nutritional yeast has 40.4g of protein per 100 grams and mushroom has 3.1g of protein.
Does nutritional yeast or mushroom have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and mushroom has 90% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does nutritional yeast or mushroom contain more potassium?
Both nutritional yeast and mushroom are high in potassium. Nutritional yeast has 200% more potassium than mushroom - nutritional yeast has 955mg of potassium in 100 grams and mushroom has 318mg of potassium.