Nutritional Yeast vs. Pistachio
Nutrition comparison of Nutritional Yeast and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and pistachio:
- Both pistachio and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Pistachio is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and nutritional yeast are high in calories. Pistachio has 76% more calories than nutritional yeast - pistachio has 572 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 pistachio per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Pistachio | |
|---|---|---|
| Protein | 41% | 14% |
| Carbohydrates | 41% | 19% |
| Fat | 17% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and pistachio has 31% less carbohydrates than nutritional yeast - pistachio has 28.3g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both pistachio and nutritional yeast are high in dietary fiber. Nutritional yeast has 161% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Nutritional yeast has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both pistachio and nutritional yeast are high in protein. Nutritional yeast has 92% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and nutritional yeast has 82% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Pistachio has 900% more Vitamin C than nutritional yeast - pistachio has 3mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than nutritional yeast - pistachio has 13ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than nutritional yeast - pistachio has 2.2mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Pistachio and nutritional yeast contain similar amounts of Vitamin K - pistachio has 13.2ug 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, folate and Vitamin B12. Both nutritional yeast and pistachio contain significant amounts of Vitamin B6.
| Nutritional Yeast | Pistachio | |
|---|---|---|
| Thiamin | 10.99 MG | 0.695 MG |
| Riboflavin | 4 MG | 0.234 MG |
| Niacin | 40.2 MG | 1.373 MG |
| Pantothenic acid | 13.5 MG | 0.513 MG |
| Vitamin B6 | 1.5 MG | 1.122 MG |
| Folate | 2340 UG | 51 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 257% more calcium than nutritional yeast - pistachio has 107mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both pistachio and nutritional yeast are high in iron. Pistachio has 86% more iron than nutritional yeast - pistachio has 4mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both pistachio and nutritional yeast are high in potassium. Pistachio has a little more potassium (5%) than nutritional yeast by weight - pistachio has 1007mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Pistachio | |
|---|---|---|
| linoleic acid | 0.017 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.017 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Nutritional Yeast g
()
|
Daily Values (%) |
Pistachio 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 pistachio or nutritional yeast contain more calories in 100 grams?Both pistachio and nutritional yeast are high in calories. Pistachio has 80% more calories than nutritional yeast - pistachio has 572 calories in 100g and nutritional yeast has 325 calories.
Is pistachio or nutritional yeast better for protein?
Both pistachio and nutritional yeast are high in protein. Nutritional yeast has 90% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does pistachio or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and pistachio has 30% fewer carbohydrates than nutritional yeast - pistachio has 28.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does pistachio or nutritional yeast contain more calcium?
Pistachio is a rich source of calcium and it has 260% more calcium than nutritional yeast - pistachio has 107mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does pistachio or nutritional yeast contain more iron?
Both pistachio and nutritional yeast are high in iron. Pistachio has 90% more iron than nutritional yeast - pistachio has 4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does pistachio or nutritional yeast contain more potassium?
Both pistachio and nutritional yeast are high in potassium. Pistachio has a little more potassium ( 10%) than nutritional yeast by weight - pistachio has 1007mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.