Nutritional Yeast vs. Spinach
Nutrition comparison of Nutritional Yeast and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and spinach:
- Both spinach and nutritional yeast are high in 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.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and spinach has 93% less calories than nutritional yeast - spinach has 23 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is lighter in carbs, heavier in fat and similar to spinach for protein. Nutritional yeast has a macronutrient ratio of 41:42:17 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Spinach | |
|---|---|---|
| Protein | 41% | 39% |
| Carbohydrates | 42% | 49% |
| Fat | 17% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and spinach has 91% less carbohydrates than nutritional yeast - spinach has 3.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both spinach and nutritional yeast are high in dietary fiber. Nutritional yeast has 11 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Spinach and nutritional yeast contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Nutritional yeast is an excellent source of protein and it has 13 times more protein than spinach - spinach has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Spinach and nutritional yeast contain similar amounts of saturated fat - spinach has 0.06g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 92 times more Vitamin C than nutritional yeast - spinach has 28.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - spinach has 469ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than nutritional yeast - spinach has 2mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than nutritional yeast - spinach has 482.9ug of Vitamin K per 100 grams and nutritional yeast has 0.4ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Spinach | |
|---|---|---|
| Thiamin | 10.99 MG | 0.078 MG |
| Riboflavin | 4 MG | 0.189 MG |
| Niacin | 40.2 MG | 0.724 MG |
| Pantothenic acid | 13.5 MG | 0.065 MG |
| Vitamin B6 | 1.5 MG | 0.195 MG |
| Folate | 2340 UG | 194 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 230% more calcium than nutritional yeast - spinach has 99mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both spinach and nutritional yeast are high in iron. Spinach has 25% more iron than nutritional yeast - spinach has 2.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both spinach and nutritional yeast are high in potassium. Nutritional yeast has 71% more potassium than spinach - spinach has 558mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutritional yeast and spinach contain small amounts of linoleic acid.
| Nutritional Yeast | Spinach | |
|---|---|---|
| linoleic acid | 0.017 G | 0.026 G |
| Total | 0.017 G | 0.026 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 Nutritional Yeast or Spinach .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Spinach (Spinach, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 spinach or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and spinach has 90% less calories than nutritional yeast - spinach has 23 calories in 100g and nutritional yeast has 325 calories.
Is spinach or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 13 times more protein than spinach - spinach has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does spinach or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and spinach has 90% fewer carbohydrates than nutritional yeast - spinach has 3.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does spinach or nutritional yeast contain more calcium?
Spinach is a rich source of calcium and it has 230% more calcium than nutritional yeast - spinach has 99mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does spinach or nutritional yeast contain more iron?
Both spinach and nutritional yeast are high in iron. Spinach has 30% more iron than nutritional yeast - spinach has 2.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does spinach or nutritional yeast contain more potassium?
Both spinach and nutritional yeast are high in potassium. Nutritional yeast has 70% more potassium than spinach - spinach has 558mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.