Nutritional Yeast vs. Walnut
Nutrition comparison of Nutritional Yeast and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and walnut:
- Both walnut and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and nutritional yeast are high in calories. Walnut has 101% more calories than nutritional yeast - walnut has 654 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Walnut | |
|---|---|---|
| Protein | 41% | 9% |
| Carbohydrates | 41% | 8% |
| Fat | 17% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and walnut has 67% less carbohydrates than nutritional yeast - walnut has 13.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both walnut and nutritional yeast are high in dietary fiber. Nutritional yeast has 301% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both walnut and nutritional yeast are high in protein. Nutritional yeast has 166% more protein than walnut - walnut has 15.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and nutritional yeast has 84% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Walnut and nutritional yeast contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Walnut and nutritional yeast contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than nutritional yeast - walnut has 0.7mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Walnut and nutritional yeast contain similar amounts of Vitamin K - walnut has 2.7ug 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 | Walnut | |
|---|---|---|
| Thiamin | 10.99 MG | 0.341 MG |
| Riboflavin | 4 MG | 0.15 MG |
| Niacin | 40.2 MG | 1.125 MG |
| Pantothenic acid | 13.5 MG | 0.57 MG |
| Vitamin B6 | 1.5 MG | 0.537 MG |
| Folate | 2340 UG | 98 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 227% more calcium than nutritional yeast - walnut has 98mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both walnut and nutritional yeast are high in iron. Walnut has 34% more iron than nutritional yeast - walnut has 2.9mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both walnut and nutritional yeast are high in potassium. Nutritional yeast has 117% more potassium than walnut - walnut has 441mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Walnut | |
|---|---|---|
| linoleic acid | 0.017 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.017 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Nutritional Yeast g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
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% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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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% |
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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 walnut or nutritional yeast contain more calories in 100 grams?Both walnut and nutritional yeast are high in calories. Walnut has 100% more calories than nutritional yeast - walnut has 654 calories in 100g and nutritional yeast has 325 calories.
Is walnut or nutritional yeast better for protein?
Both walnut and nutritional yeast are high in protein. Nutritional yeast has 170% more protein than walnut - walnut has 15.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does walnut or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and walnut has 70% fewer carbohydrates than nutritional yeast - walnut has 13.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does walnut or nutritional yeast contain more calcium?
Walnut is a rich source of calcium and it has 230% more calcium than nutritional yeast - walnut has 98mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does walnut or nutritional yeast contain more iron?
Both walnut and nutritional yeast are high in iron. Walnut has 30% more iron than nutritional yeast - walnut has 2.9mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does walnut or nutritional yeast contain more potassium?
Both walnut and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than walnut - walnut has 441mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.