Whole Wheat Flour vs. Nutritional Yeast
Nutrition comparison of Whole Wheat Flour 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 flour
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 flour and nutritional yeast:
- Both whole wheat flour 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.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 flour and nutritional yeast are high in calories. Whole wheat flour is very similar to nutritional yeast for calories - whole wheat flour has 332 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to nutritional yeast per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Nutritional Yeast | |
|---|---|---|
| Protein | 11% | 41% |
| Carbohydrates | 84% | 42% |
| Fat | 5% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and nutritional yeast are high in carbohydrates. Whole wheat flour has 81% more carbohydrates than nutritional yeast - whole wheat flour has 74.5g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both whole wheat flour and nutritional yeast are high in dietary fiber. Nutritional yeast has 105% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both whole wheat flour and nutritional yeast are high in protein. Nutritional yeast has 321% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Whole wheat flour and nutritional yeast contain similar amounts of saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and whole wheat flour contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and nutritional yeast contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than nutritional yeast - whole wheat flour has 0.53mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Whole wheat flour and nutritional yeast contain similar amounts of Vitamin K - whole wheat flour has 1.9ug 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.
| Whole Wheat Flour | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.297 MG | 10.99 MG |
| Riboflavin | 0.188 MG | 4 MG |
| Niacin | 5.347 MG | 40.2 MG |
| Pantothenic acid | 1.011 MG | 13.5 MG |
| Vitamin B6 | 0.191 MG | 1.5 MG |
| Folate | 28 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Whole wheat flour and nutritional yeast contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both whole wheat flour and nutritional yeast are high in iron. Whole wheat flour has 71% more iron than nutritional yeast - whole wheat flour has 3.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both whole wheat flour and nutritional yeast are high in potassium. Nutritional yeast has 142% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
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 Flour or Nutritional Yeast .
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Whole Wheat Flour 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 flour or nutritional yeast contain more calories in 100 grams?Both whole wheat flour and nutritional yeast are high in calories. Whole wheat flour is quite similar to nutritional yeast for calories - whole wheat flour has 332 calories in 100g and nutritional yeast has 325 calories.
Is whole wheat flour or nutritional yeast better for protein?
Both whole wheat flour and nutritional yeast are high in protein. Nutritional yeast has 320% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does whole wheat flour or nutritional yeast have more carbohydrates?
By weight, both whole wheat flour and nutritional yeast are high in carbohydrates. whole wheat flour has 80% more carbohydrates than nutritional yeast - whole wheat flour has 74.5g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does whole wheat flour or nutritional yeast contain more iron?
Both whole wheat flour and nutritional yeast are high in iron. Whole wheat flour has 70% more iron than nutritional yeast - whole wheat flour has 3.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does whole wheat flour or nutritional yeast contain more potassium?
Both whole wheat flour and nutritional yeast are high in potassium. Nutritional yeast has 140% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.