Salmon vs. Nutritional Yeast
Nutrition comparison of Salmon and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and nutritional yeast:
- Both nutritional yeast and salmon are high in calories, potassium and protein.
- 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.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutritional yeast and salmon are high in calories. Nutritional yeast has 156% more calories than salmon - nutritional yeast has 325 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and heavier in fat compared to nutritional yeast per calorie. Salmon has a macronutrient ratio of 67:0:33 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Nutritional Yeast | |
|---|---|---|
| Protein | 67% | 41% |
| Carbohydrates | ~ | 42% |
| Fat | 33% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and salmon has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than salmon - nutritional yeast has 26.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both nutritional yeast and salmon are high in protein. Nutritional yeast has 97% more protein than salmon - nutritional yeast has 40.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Nutritional yeast and salmon contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and nutritional yeast are low in trans fat - salmon has 0.03g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Nutritional yeast has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and salmon contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than nutritional yeast - salmon has 35ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than nutritional yeast - salmon has 435iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than nutritional yeast - salmon has 0.4mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and salmon contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Salmon | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.08 MG | 10.99 MG |
| Riboflavin | 0.105 MG | 4 MG |
| Niacin | 7.995 MG | 40.2 MG |
| Pantothenic acid | 1.03 MG | 13.5 MG |
| Vitamin B6 | 0.611 MG | 1.5 MG |
| Folate | 4 UG | 2340 UG |
| Vitamin B12 | 4.15 UG | 12.07 UG |
Minerals
calcium
Nutritional yeast has 329% more calcium than salmon - nutritional yeast has 30mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 471% more iron than salmon - nutritional yeast has 2.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both nutritional yeast and salmon are high in potassium. Nutritional yeast has 161% more potassium than salmon - nutritional yeast has 955mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than nutritional yeast per 100 grams.
| Salmon | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.017 G |
| Total | 0.085 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 Salmon or Nutritional Yeast .
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Salmon 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 nutritional yeast or salmon contain more calories in 100 grams?Both nutritional yeast and salmon are high in calories. Nutritional yeast has 160% more calories than salmon - nutritional yeast has 325 calories in 100g and salmon has 127 calories.
Is nutritional yeast or salmon better for protein?
Both nutritional yeast and salmon are high in protein. Nutritional yeast has 100% more protein than salmon - nutritional yeast has 40.4g of protein per 100 grams and salmon has 20.5g of protein.
Does nutritional yeast or salmon have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and salmon has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and salmon has no carbs..
Does nutritional yeast or salmon contain more potassium?
Both nutritional yeast and salmon are high in potassium. Nutritional yeast has 160% more potassium than salmon - nutritional yeast has 955mg of potassium in 100 grams and salmon has 366mg of potassium.