Nutritional Yeast vs. Soy Sauce
Nutrition comparison of Nutritional Yeast and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and soy sauce:
- Both soy sauce and nutritional yeast are high in 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.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and soy sauce has 84% less calories than nutritional yeast - soy sauce has 53 calories per 100 grams and nutritional yeast has 325 calories.
| Nutritional Yeast | Soy Sauce | |
|---|---|---|
| Protein | 41% | 56% |
| Carbohydrates | 41% | 34% |
| Fat | 17% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and soy sauce has 88% less carbohydrates than nutritional yeast - soy sauce has 4.9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has 32 times more dietary fiber than soy sauce - soy sauce has 0.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Soy sauce and nutritional yeast contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both soy sauce and nutritional yeast are high in protein. Nutritional yeast has 397% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Soy sauce and nutritional yeast contain similar amounts of saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and soy sauce contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Nutritional yeast and soy sauce contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and soy sauce 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 | Soy Sauce | |
|---|---|---|
| Thiamin | 10.99 MG | 0.033 MG |
| Riboflavin | 4 MG | 0.165 MG |
| Niacin | 40.2 MG | 2.196 MG |
| Pantothenic acid | 13.5 MG | 0.297 MG |
| Vitamin B6 | 1.5 MG | 0.148 MG |
| Folate | 2340 UG | 14 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Soy sauce and nutritional yeast contain similar amounts of calcium - soy sauce has 33mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 50% more iron than soy sauce - soy sauce has 1.5mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both soy sauce and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than soy sauce - soy sauce has 435mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, soy sauce has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Soy Sauce | |
|---|---|---|
| linoleic acid | 0.017 G | 0.234 G |
| Total | 0.017 G | 0.234 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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .
Nutritional Yeast g
()
|
Daily Values (%) |
Soy Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does soy sauce or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and soy sauce has 80% less calories than nutritional yeast - soy sauce has 53 calories in 100g and nutritional yeast has 325 calories.
Is soy sauce or nutritional yeast better for protein?
Both soy sauce and nutritional yeast are high in protein. Nutritional yeast has 400% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does soy sauce or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and soy sauce has 90% fewer carbohydrates than nutritional yeast - soy sauce has 4.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does soy sauce or nutritional yeast contain more potassium?
Both soy sauce and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than soy sauce - soy sauce has 435mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.