Nutritional Yeast vs. Nori
Nutrition comparison of Nutritional Yeast and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and nori:
- Both nori and nutritional yeast are high in potassium.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- 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 Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and nori has 89% less calories than nutritional yeast - nori has 35 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is lighter in protein, heavier in fat and similar to nori for carbs. Nutritional yeast has a macronutrient ratio of 41:42:17 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Nori | |
|---|---|---|
| Protein | 41% | 50% |
| Carbohydrates | 42% | 44% |
| Fat | 17% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and nori has 88% less carbohydrates than nutritional yeast - nori has 5.1g 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 88 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nori and nutritional yeast contain similar amounts of sugar - nori has 0.49g 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 596% more protein than nori - nori has 5.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nori and nutritional yeast contain similar amounts of saturated fat - nori has 0.06g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 129 times more Vitamin C than nutritional yeast - nori has 39mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - nori has 260ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than nutritional yeast - nori has 1mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nori and nutritional yeast contain similar amounts of Vitamin K - nori has 4ug 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 | Nori | |
|---|---|---|
| Thiamin | 10.99 MG | 0.098 MG |
| Riboflavin | 4 MG | 0.446 MG |
| Niacin | 40.2 MG | 1.47 MG |
| Pantothenic acid | 13.5 MG | 0.521 MG |
| Vitamin B6 | 1.5 MG | 0.159 MG |
| Folate | 2340 UG | 146 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Nori is an excellent source of calcium and it has 133% more calcium than nutritional yeast - nori has 70mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nori and nutritional yeast contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both nori and nutritional yeast are high in potassium. Nutritional yeast has 168% more potassium than nori - nori has 356mg 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 nori contain small amounts of linoleic acid.
| Nutritional Yeast | Nori | |
|---|---|---|
| linoleic acid | 0.017 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.017 G | 0.013 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 Nori .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Nori (Seaweed, laver, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Nori 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 nori or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and nori has 90% less calories than nutritional yeast - nori has 35 calories in 100g and nutritional yeast has 325 calories.
Is nori or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 600% more protein than nori - nori has 5.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does nori or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and nori has 90% fewer carbohydrates than nutritional yeast - nori has 5.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does nori or nutritional yeast contain more calcium?
Nori is a rich source of calcium and it has 130% more calcium than nutritional yeast - nori has 70mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does nori or nutritional yeast contain more potassium?
Both nori and nutritional yeast are high in potassium. Nutritional yeast has 170% more potassium than nori - nori has 356mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.