Nutritional Yeast vs. Peanut Butter
Nutrition comparison of Nutritional Yeast and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and peanut butter:
- Both peanut butter and nutritional yeast are high in calories, dietary fiber, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Peanut butter has signficantly more Vitamin E than nutritional yeast.
- Peanut butter is a great source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and nutritional yeast are high in calories. Peanut butter has 81% more calories than nutritional yeast - peanut butter has 589 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Peanut Butter | |
|---|---|---|
| Protein | 41% | 15% |
| Carbohydrates | 42% | 14% |
| Fat | 17% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and peanut butter has 48% less carbohydrates than nutritional yeast - peanut butter has 21.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both peanut butter and nutritional yeast are high in dietary fiber. Nutritional yeast has 236% more dietary fiber than peanut butter - peanut butter has 8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both peanut butter and nutritional yeast are high in protein. Nutritional yeast has 68% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and nutritional yeast has 87% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and peanut butter contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than nutritional yeast - peanut butter has 6.3mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Peanut butter and nutritional yeast contain similar amounts of Vitamin K - peanut butter has 0.5ug 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.
| Nutritional Yeast | Peanut Butter | |
|---|---|---|
| Thiamin | 10.99 MG | 0.106 MG |
| Riboflavin | 4 MG | 0.111 MG |
| Niacin | 40.2 MG | 13.696 MG |
| Pantothenic acid | 13.5 MG | 1.118 MG |
| Vitamin B6 | 1.5 MG | 0.418 MG |
| Folate | 2340 UG | 92 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 50% more calcium than nutritional yeast - peanut butter has 45mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Peanut butter and nutritional yeast contain similar amounts of iron - peanut butter has 1.9mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both peanut butter and nutritional yeast are high in potassium. Nutritional yeast has 28% more potassium than peanut butter - peanut butter has 745mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.017 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.017 G | 14.494 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 Nutritional Yeast or Peanut Butter .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Peanut Butter (Peanut butter, chunk style, with salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter or nutritional yeast contain more calories in 100 grams?Both peanut butter and nutritional yeast are high in calories. Peanut butter has 80% more calories than nutritional yeast - peanut butter has 589 calories in 100g and nutritional yeast has 325 calories.
Is peanut butter or nutritional yeast better for protein?
Both peanut butter and nutritional yeast are high in protein. Nutritional yeast has 70% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does peanut butter or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and peanut butter has 50% fewer carbohydrates than nutritional yeast - peanut butter has 21.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does peanut butter or nutritional yeast contain more potassium?
Both peanut butter and nutritional yeast are high in potassium. Nutritional yeast has 30% more potassium than peanut butter - peanut butter has 745mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.