Nutritional Yeast vs. Tofu
Nutrition comparison of Nutritional Yeast and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and tofu:
- Both tofu and nutritional yeast are high in iron and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of dietary fiber and potassium.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and tofu has 77% less calories than nutritional yeast - tofu has 76 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in carbs, much lighter in fat and similar to tofu for protein. Nutritional yeast has a macronutrient ratio of 41:42:17 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Tofu | |
|---|---|---|
| Protein | 41% | 39% |
| Carbohydrates | 42% | 9% |
| Fat | 17% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and tofu has 95% less carbohydrates than nutritional yeast - tofu has 1.9g 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 88 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Tofu and nutritional yeast contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both tofu and nutritional yeast are high in protein. Nutritional yeast has 400% more protein than tofu - tofu has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Tofu and nutritional yeast contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Tofu and nutritional yeast contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than nutritional yeast - tofu has 25.5ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Tofu and nutritional yeast contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Tofu and nutritional yeast contain similar amounts of Vitamin K - tofu has 2.4ug 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 | Tofu | |
|---|---|---|
| Thiamin | 10.99 MG | 0.081 MG |
| Riboflavin | 4 MG | 0.052 MG |
| Niacin | 40.2 MG | 0.195 MG |
| Pantothenic acid | 13.5 MG | 0.068 MG |
| Vitamin B6 | 1.5 MG | 0.047 MG |
| Folate | 2340 UG | 15 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 10 times more calcium than nutritional yeast - tofu has 350mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both tofu and nutritional yeast are high in iron. Tofu has 147% more iron than nutritional yeast - tofu has 5.4mg 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 689% more potassium than tofu - tofu has 121mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Tofu | |
|---|---|---|
| linoleic acid | 0.017 G | 2.38 G |
| Total | 0.017 G | 2.38 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 Tofu .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Nutritional Yeast g
()
|
Daily Values (%) |
Tofu 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 tofu or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and tofu has 80% less calories than nutritional yeast - tofu has 76 calories in 100g and nutritional yeast has 325 calories.
Is tofu or nutritional yeast better for protein?
Both tofu and nutritional yeast are high in protein. Nutritional yeast has 400% more protein than tofu - tofu has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does tofu or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and tofu has 100% fewer carbohydrates than nutritional yeast - tofu has 1.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does tofu or nutritional yeast contain more calcium?
Tofu is a rich source of calcium and it has 10 times more calcium than nutritional yeast - tofu has 350mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does tofu or nutritional yeast contain more iron?
Both tofu and nutritional yeast are high in iron. Tofu has 150% more iron than nutritional yeast - tofu has 5.4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does tofu or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 690% more potassium than tofu - tofu has 121mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.