Quinoa vs. Nutritional Yeast
Nutrition comparison of Cooked Quinoa and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and nutritional yeast:
- Both quinoa and nutritional yeast are high in calories and dietary fiber.
- 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 potassium and protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and nutritional yeast are high in calories. Nutritional yeast has 171% more calories than quinoa - quinoa has 120 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and similar to nutritional yeast for fat. Quinoa has a macronutrient ratio of 15:71:15 and for nutritional yeast, 41:41:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Nutritional Yeast | |
|---|---|---|
| Protein | 15% | 41% |
| Carbohydrates | 71% | 41% |
| Fat | 15% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and quinoa has 48% less carbohydrates than nutritional yeast - quinoa has 21.3g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both quinoa and nutritional yeast are high in dietary fiber. Nutritional yeast has 861% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Quinoa and nutritional yeast contain similar amounts of sugar - quinoa has 0.87g 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 819% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Quinoa and nutritional yeast contain similar amounts of saturated fat - quinoa has 0.23g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and quinoa contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and nutritional yeast contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than nutritional yeast - quinoa has 0.63mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and quinoa contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Quinoa | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.107 MG | 10.99 MG |
| Riboflavin | 0.11 MG | 4 MG |
| Niacin | 0.412 MG | 40.2 MG |
| Pantothenic acid | ~ | 13.5 MG |
| Vitamin B6 | 0.123 MG | 1.5 MG |
| Folate | 42 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Nutritional yeast has 76% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 46% more iron than quinoa - quinoa has 1.5mg 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 455% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than nutritional yeast per 100 grams.
| Quinoa | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.974 G | 0.017 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Cooked Quinoa 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 quinoa or nutritional yeast contain more calories in 100 grams?Both quinoa and nutritional yeast are high in calories. Nutritional yeast has 170% more calories than quinoa - quinoa has 120 calories in 100g and nutritional yeast has 325 calories.
Is quinoa or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 820% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does quinoa or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and quinoa has 50% fewer carbohydrates than nutritional yeast - quinoa has 21.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does quinoa or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 460% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.