Nutritional Yeast vs. Peanuts
Nutrition comparison of Nutritional Yeast and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and peanuts:
- Both peanuts 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.
- Nutritional yeast is a great source of iron.
- Peanut has signficantly more Vitamin E than nutritional yeast.
- Peanut is a great source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and nutritional yeast are high in calories. Peanut has 81% more calories than nutritional yeast - peanut has 587 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 peanuts per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Peanuts | |
|---|---|---|
| Protein | 41% | 16% |
| Carbohydrates | 41% | 14% |
| Fat | 17% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and peanut has 48% less carbohydrates than nutritional yeast - peanut has 21.3g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both peanuts and nutritional yeast are high in dietary fiber. Nutritional yeast has 220% more dietary fiber than peanut - peanut has 8.4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both peanuts and nutritional yeast are high in protein. Nutritional yeast has 66% more protein than peanut - peanut has 24.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and nutritional yeast has 87% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both peanuts and nutritional yeast are low in trans fat - peanut has 0.03g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and peanuts contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than nutritional yeast - peanut has 4.9mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and peanuts contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Peanuts | |
|---|---|---|
| Thiamin | 10.99 MG | 0.152 MG |
| Riboflavin | 4 MG | 0.197 MG |
| Niacin | 40.2 MG | 14.355 MG |
| Pantothenic acid | 13.5 MG | 1.011 MG |
| Vitamin B6 | 1.5 MG | 0.466 MG |
| Folate | 2340 UG | 97 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Peanut is a great source of calcium and it has 93% more calcium than nutritional yeast - peanut has 58mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 37% more iron than peanut - peanut has 1.6mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both peanuts and nutritional yeast are high in potassium. Nutritional yeast has 51% more potassium than peanut - peanut has 634mg 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 has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Peanuts | |
|---|---|---|
| linoleic acid | 0.017 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.017 G | 9.719 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Peanuts 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 peanuts or nutritional yeast contain more calories in 100 grams?Both peanuts and nutritional yeast are high in calories. Peanut has 80% more calories than nutritional yeast - peanut has 587 calories in 100g and nutritional yeast has 325 calories.
Is peanuts or nutritional yeast better for protein?
Both peanuts and nutritional yeast are high in protein. Nutritional yeast has 70% more protein than peanut - peanut has 24.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does peanuts or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and peanut has 50% fewer carbohydrates than nutritional yeast - peanut has 21.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does peanuts or nutritional yeast contain more potassium?
Both peanuts and nutritional yeast are high in potassium. Nutritional yeast has 50% more potassium than peanut - peanut has 634mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.