Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and salt:
Nutritional yeast is high in calories and salt has less calories than nutritional yeast - nutritional yeast has 325 calories per 100 grams and salt does not contain significant amounts.
Nutritional Yeast | Salt | |
---|---|---|
Protein | 41% | ~ |
Carbohydrates | 41% | ~ |
Fat | 17% | ~ |
Alcohol | ~ | ~ |
Nutritional yeast is high in carbohydrates and salt has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and salt does not contain significant amounts.
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than salt - nutritional yeast has 26.9g of dietary fiber per 100 grams and salt does not contain significant amounts.
Nutritional yeast is an excellent source of protein and it has more protein than salt - nutritional yeast has 40.4g of protein per 100 grams and salt does not contain significant amounts.
Salt has less saturated fat than nutritional yeast - nutritional yeast has 1g of saturated fat per 100 grams and salt does not contain significant amounts.
Nutritional yeast and salt contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Nutritional yeast and salt contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and salt does not contain significant amounts.
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
Nutritional Yeast | Salt | |
---|---|---|
Thiamin | 10.99 MG | ~ |
Riboflavin | 4 MG | ~ |
Niacin | 40.2 MG | ~ |
Pantothenic acid | 13.5 MG | ~ |
Vitamin B6 | 1.5 MG | ~ |
Folate | 2340 UG | ~ |
Vitamin B12 | 12.07 UG | ~ |
Salt and nutritional yeast contain similar amounts of calcium - salt has 24mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
Nutritional yeast is a great source of iron and it has 558% more iron than salt - salt has 0.33mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
Nutritional yeast is an excellent source of potassium and it has 118 times more potassium than salt - salt has 8mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Salt (Salt, table) .
Nutritional Yeast g
()
|
Daily Values (%) |
Salt 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 | |||