Yogurt vs. Nutritional Yeast
Nutrition comparison of Yogurt and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and nutritional yeast:
- Nutritional yeast has 52% less saturated fat than yogurt.
- 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 dietary fiber, potassium and protein.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and yogurt has 81% less calories than nutritional yeast - yogurt has 61 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Nutritional Yeast | |
|---|---|---|
| Protein | 22% | 41% |
| Carbohydrates | 30% | 42% |
| Fat | 48% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and yogurt has 89% less carbohydrates than nutritional yeast - yogurt has 4.7g 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 more dietary fiber than yogurt - nutritional yeast has 26.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Nutritional yeast has less sugar than yogurt - yogurt has 4.7g 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 10 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 52% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Nutritional yeast has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and nutritional yeast contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than nutritional yeast - yogurt has 27ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Yogurt and nutritional yeast contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Yogurt and nutritional yeast contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Yogurt and nutritional yeast contain similar amounts of Vitamin K - yogurt has 0.2ug 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.
| Yogurt | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.029 MG | 10.99 MG |
| Riboflavin | 0.142 MG | 4 MG |
| Niacin | 0.075 MG | 40.2 MG |
| Pantothenic acid | 0.389 MG | 13.5 MG |
| Vitamin B6 | 0.032 MG | 1.5 MG |
| Folate | 7 UG | 2340 UG |
| Vitamin B12 | 0.37 UG | 12.07 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 303% more calcium than nutritional yeast - yogurt has 121mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 42 times more iron than yogurt - yogurt has 0.05mg 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 516% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than nutritional yeast per 100 grams.
| Yogurt | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.065 G | 0.017 G |
| Total | 0.065 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 Yogurt or Nutritional Yeast .
Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Yogurt 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 yogurt or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and yogurt has 80% less calories than nutritional yeast - yogurt has 61 calories in 100g and nutritional yeast has 325 calories.
Is yogurt or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 10 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does yogurt or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and yogurt has 90% fewer carbohydrates than nutritional yeast - yogurt has 4.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does yogurt or nutritional yeast contain more calcium?
Yogurt is a rich source of calcium and it has 300% more calcium than nutritional yeast - yogurt has 121mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does yogurt or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 520% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.