Whole Wheat Bread vs. Nutritional Yeast
Nutrition comparison of Whole Wheat Bread and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and nutritional yeast:
- Both whole wheat bread and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and nutritional yeast are high in calories. Nutritional yeast has 23% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and similar to nutritional yeast for fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Nutritional Yeast | |
|---|---|---|
| Protein | 20% | 41% |
| Carbohydrates | 66% | 42% |
| Fat | 14% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and nutritional yeast are high in carbohydrates. Whole wheat bread has a little more carbohydrates (5%) than nutritional yeast by weight - whole wheat bread has 43.3g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both whole wheat bread and nutritional yeast are high in dietary fiber. Nutritional yeast has 264% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both whole wheat bread and nutritional yeast are high in protein. Nutritional yeast has 203% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Whole wheat bread and nutritional yeast contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and nutritional yeast contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin E
Whole wheat bread has more Vitamin E than nutritional yeast - whole wheat bread has 0.37mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Whole wheat bread and nutritional yeast contain similar amounts of Vitamin K - whole wheat bread has 1.4ug 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.
| Whole Wheat Bread | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.279 MG | 10.99 MG |
| Riboflavin | 0.131 MG | 4 MG |
| Niacin | 4.042 MG | 40.2 MG |
| Pantothenic acid | 0.336 MG | 13.5 MG |
| Vitamin B6 | 0.263 MG | 1.5 MG |
| Folate | 75 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 243% more calcium than nutritional yeast - whole wheat bread has 103mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both whole wheat bread and nutritional yeast are high in iron. Whole wheat bread has 15% more iron than nutritional yeast - whole wheat bread has 2.5mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both whole wheat bread and nutritional yeast are high in potassium. Nutritional yeast has 315% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than nutritional yeast per 100 grams.
| Whole Wheat Bread | Nutritional Yeast | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.017 G |
| Total | 1.669 G | 0.017 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 Whole Wheat Bread or Nutritional Yeast .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Nutritional Yeast 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 whole wheat bread or nutritional yeast contain more calories in 100 grams?Both whole wheat bread and nutritional yeast are high in calories. Nutritional yeast has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and nutritional yeast has 325 calories.
Is whole wheat bread or nutritional yeast better for protein?
Both whole wheat bread and nutritional yeast are high in protein. Nutritional yeast has 200% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does whole wheat bread or nutritional yeast have more carbohydrates?
By weight, both whole wheat bread and nutritional yeast are high in carbohydrates. whole wheat bread has a little more carbohydrates ( 10%) than nutritional yeast by weight - whole wheat bread has 43.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does whole wheat bread or nutritional yeast contain more calcium?
Whole wheat bread is a rich source of calcium and it has 240% more calcium than nutritional yeast - whole wheat bread has 103mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does whole wheat bread or nutritional yeast contain more iron?
Both whole wheat bread and nutritional yeast are high in iron. Whole wheat bread has 20% more iron than nutritional yeast - whole wheat bread has 2.5mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does whole wheat bread or nutritional yeast contain more potassium?
Both whole wheat bread and nutritional yeast are high in potassium. Nutritional yeast has 320% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.