Raisins vs. Nutritional Yeast
Nutrition comparison of Raisins and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and nutritional yeast:
- Both raisins and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and nutritional yeast are high in calories. Nutritional yeast has a little more calories (10%) than raisin by weight - raisin has 296 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to nutritional yeast per calorie. Raisins has a macronutrient ratio of 3:96:1 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Nutritional Yeast | |
|---|---|---|
| Protein | 3% | 41% |
| Carbohydrates | 96% | 42% |
| Fat | 1% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and nutritional yeast are high in carbohydrates. Raisin has 90% more carbohydrates than nutritional yeast - raisin has 78.5g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both raisins and nutritional yeast are high in dietary fiber. Nutritional yeast has 296% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Nutritional yeast is an excellent source of protein and it has 15 times more protein than raisin - raisin has 2.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Raisins and nutritional yeast contain similar amounts of saturated fat - raisin has 0.18g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Raisin has 17 times more Vitamin C than nutritional yeast - raisin has 5.4mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin K
Nutritional yeast and raisins contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Raisins | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.112 MG | 10.99 MG |
| Riboflavin | 0.182 MG | 4 MG |
| Niacin | 1.114 MG | 40.2 MG |
| Pantothenic acid | 0.045 MG | 13.5 MG |
| Vitamin B6 | 0.188 MG | 1.5 MG |
| Folate | 3 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Raisins and nutritional yeast contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both raisins and nutritional yeast are high in iron. Raisin has 19% more iron than nutritional yeast - raisin has 2.6mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both raisins and nutritional yeast are high in potassium. Nutritional yeast has 16% more potassium than raisin - raisin has 825mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than nutritional yeast per 100 grams.
| Raisins | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.122 G | 0.017 G |
| Total | 0.122 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 Raisins or Nutritional Yeast .
Note: The specific food items compared are: Raisins (Raisins, seeded) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Raisins 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 raisins or nutritional yeast contain more calories in 100 grams?Both raisins and nutritional yeast are high in calories. Nutritional yeast has a little more calories ( 10%) than raisin by weight - raisin has 296 calories in 100g and nutritional yeast has 325 calories.
Is raisins or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 15 times more protein than raisin - raisin has 2.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does raisins or nutritional yeast have more carbohydrates?
By weight, both raisins and nutritional yeast are high in carbohydrates. raisin has 90% more carbohydrates than nutritional yeast - raisin has 78.5g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does raisins or nutritional yeast contain more iron?
Both raisins and nutritional yeast are high in iron. Raisin has 20% more iron than nutritional yeast - raisin has 2.6mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does raisins or nutritional yeast contain more potassium?
Both raisins and nutritional yeast are high in potassium. Nutritional yeast has 20% more potassium than raisin - raisin has 825mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.