Nutritional Yeast vs. Salt
Nutrition comparison of Nutritional Yeast and Salt
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 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, potassium and protein.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | 42% | ~ |
| Fat | 17% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
Salt and nutritional yeast contain similar amounts of calcium - salt has 24mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
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.
potassium
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.
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 Salt .
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 | |||
FAQ
Does nutritional yeast or salt contain more calories in 100 grams?Nutritional yeast is high in calories and salt has less calories than nutritional yeast - nutritional yeast has 325 calories in 100g and salt does not contain significant amounts.
Is nutritional yeast or salt better for protein?
Nutritional yeast is a fantastic 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.
Does nutritional yeast or salt have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and salt has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and salt has no carbs..
Does salt or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 118 times more potassium than salt - salt has 8mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.