Pasta vs. Nutritional Yeast
Nutrition comparison of Pasta and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and nutritional yeast:
- Both pasta 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: Pasta (Pasta, dry, enriched) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and nutritional yeast are high in calories. Pasta has 14% more calories than nutritional yeast - pasta has 371 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to nutritional yeast per calorie. Pasta has a macronutrient ratio of 14:82:4 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Nutritional Yeast | |
|---|---|---|
| Protein | 14% | 41% |
| Carbohydrates | 82% | 42% |
| Fat | 4% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and nutritional yeast are high in carbohydrates. Pasta has 81% more carbohydrates than nutritional yeast - pasta has 74.7g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both pasta and nutritional yeast are high in dietary fiber. Nutritional yeast has 741% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both pasta and nutritional yeast are high in protein. Nutritional yeast has 210% more protein than pasta - pasta has 13g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Pasta and nutritional yeast contain similar amounts of saturated fat - pasta has 0.28g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and pasta contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and nutritional yeast contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Pasta and nutritional yeast contain similar amounts of Vitamin K - pasta has 0.1ug 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.
| Pasta | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.891 MG | 10.99 MG |
| Riboflavin | 0.4 MG | 4 MG |
| Niacin | 7.177 MG | 40.2 MG |
| Pantothenic acid | 0.431 MG | 13.5 MG |
| Vitamin B6 | 0.142 MG | 1.5 MG |
| Folate | 237 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Nutritional yeast has 43% more calcium than pasta - pasta has 21mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both pasta and nutritional yeast are high in iron. Pasta has 52% more iron than nutritional yeast - pasta has 3.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both pasta and nutritional yeast are high in potassium. Nutritional yeast has 328% more potassium than pasta - pasta has 223mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than nutritional yeast per 100 grams.
| Pasta | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.54 G | 0.017 G |
| Total | 0.54 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 Pasta or Nutritional Yeast .
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Pasta 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 pasta or nutritional yeast contain more calories in 100 grams?Both pasta and nutritional yeast are high in calories. Pasta has 10% more calories than nutritional yeast - pasta has 371 calories in 100g and nutritional yeast has 325 calories.
Is pasta or nutritional yeast better for protein?
Both pasta and nutritional yeast are high in protein. Nutritional yeast has 210% more protein than pasta - pasta has 13g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does pasta or nutritional yeast have more carbohydrates?
By weight, both pasta and nutritional yeast are high in carbohydrates. pasta has 80% more carbohydrates than nutritional yeast - pasta has 74.7g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does pasta or nutritional yeast contain more iron?
Both pasta and nutritional yeast are high in iron. Pasta has 50% more iron than nutritional yeast - pasta has 3.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does pasta or nutritional yeast contain more potassium?
Both pasta and nutritional yeast are high in potassium. Nutritional yeast has 330% more potassium than pasta - pasta has 223mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.