Nutritional Yeast vs. Squash
Nutrition comparison of Nutritional Yeast and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and squash:
- Both squash and nutritional yeast are high in dietary fiber and potassium.
- 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 protein.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and squash has 88% less calories than nutritional yeast - squash has 40 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Squash | |
|---|---|---|
| Protein | 41% | 8% |
| Carbohydrates | 41% | 91% |
| Fat | 17% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and squash has 75% less carbohydrates than nutritional yeast - squash has 10.5g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both squash and nutritional yeast are high in dietary fiber. Nutritional yeast has 741% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than squash - squash has 2g 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 43 times more protein than squash - squash has 0.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Squash and nutritional yeast contain similar amounts of saturated fat - squash has 0.02g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 49 times more Vitamin C than nutritional yeast - squash has 15.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - squash has 558ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than nutritional yeast - squash has 1.3mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Squash and nutritional yeast contain similar amounts of Vitamin K - squash has 1ug 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 | Squash | |
|---|---|---|
| Thiamin | 10.99 MG | 0.072 MG |
| Riboflavin | 4 MG | 0.017 MG |
| Niacin | 40.2 MG | 0.969 MG |
| Pantothenic acid | 13.5 MG | 0.359 MG |
| Vitamin B6 | 1.5 MG | 0.124 MG |
| Folate | 2340 UG | 19 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 37% more calcium than nutritional yeast - squash has 41mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 262% more iron than squash - squash has 0.6mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both squash and nutritional yeast are high in potassium. Nutritional yeast has 236% more potassium than squash - squash has 284mg 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 squash contain small amounts of linoleic acid.
| Nutritional Yeast | Squash | |
|---|---|---|
| linoleic acid | 0.017 G | 0.014 G |
| Total | 0.017 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Squash 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 squash or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and squash has 90% less calories than nutritional yeast - squash has 40 calories in 100g and nutritional yeast has 325 calories.
Is squash or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 43 times more protein than squash - squash has 0.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does squash or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and squash has 80% fewer carbohydrates than nutritional yeast - squash has 10.5g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does squash or nutritional yeast contain more potassium?
Both squash and nutritional yeast are high in potassium. Nutritional yeast has 240% more potassium than squash - squash has 284mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.