Oats vs. Nutritional Yeast
Nutrition comparison of Oats and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and nutritional yeast:
- Both oats 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.
- Oat is a great source of calcium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and nutritional yeast are high in calories. Oat has 20% more calories than nutritional yeast - oat has 389 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to nutritional yeast for fat. Oats has a macronutrient ratio of 17:67:16 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Nutritional Yeast | |
|---|---|---|
| Protein | 17% | 41% |
| Carbohydrates | 67% | 42% |
| Fat | 16% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and nutritional yeast are high in carbohydrates. Oat has 61% more carbohydrates than nutritional yeast - oat has 66.3g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both oats and nutritional yeast are high in dietary fiber. Nutritional yeast has 154% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Both oats and nutritional yeast are high in protein. Nutritional yeast has 139% more protein than oat - oat has 16.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Oats and nutritional yeast contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and oats contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin K
Nutritional yeast and oats contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Oats | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.763 MG | 10.99 MG |
| Riboflavin | 0.139 MG | 4 MG |
| Niacin | 0.961 MG | 40.2 MG |
| Pantothenic acid | 1.349 MG | 13.5 MG |
| Vitamin B6 | 0.119 MG | 1.5 MG |
| Folate | 56 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Oat is a great source of calcium and it has 80% more calcium than nutritional yeast - oat has 54mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both oats and nutritional yeast are high in iron. Oat has 118% more iron than nutritional yeast - oat has 4.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both oats and nutritional yeast are high in potassium. Nutritional yeast has 123% more potassium than oat - oat has 429mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than nutritional yeast per 100 grams.
| Oats | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 2.424 G | 0.017 G |
| Total | 2.424 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 Oats or Nutritional Yeast .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Oats 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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 % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
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 oats or nutritional yeast contain more calories in 100 grams?Both oats and nutritional yeast are high in calories. Oat has 20% more calories than nutritional yeast - oat has 389 calories in 100g and nutritional yeast has 325 calories.
Is oats or nutritional yeast better for protein?
Both oats and nutritional yeast are high in protein. Nutritional yeast has 140% more protein than oat - oat has 16.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does oats or nutritional yeast have more carbohydrates?
By weight, both oats and nutritional yeast are high in carbohydrates. oat has 60% more carbohydrates than nutritional yeast - oat has 66.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does oats or nutritional yeast contain more iron?
Both oats and nutritional yeast are high in iron. Oat has 120% more iron than nutritional yeast - oat has 4.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does oats or nutritional yeast contain more potassium?
Both oats and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than oat - oat has 429mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.