Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and soy flour:
Both soy flour and nutritional yeast are high in calories. Soy flour has 14% more calories than nutritional yeast - soy flour has 372 calories per 100 grams and nutritional yeast has 325 calories.
Nutritional Yeast | Soy Flour | |
---|---|---|
Protein | 41% | 49% |
Carbohydrates | 41% | 31% |
Fat | 17% | 20% |
Alcohol | ~ | ~ |
Both soy flour and nutritional yeast are high in carbohydrates. Nutritional yeast has 35% more carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
Both soy flour and nutritional yeast are high in dietary fiber. Nutritional yeast has 68% more dietary fiber than soy flour - soy flour has 16g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Nutritional yeast has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Both soy flour and nutritional yeast are high in protein. Soy flour has 23% more protein than nutritional yeast - soy flour has 49.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Soy flour and nutritional yeast contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Nutritional yeast and soy flour contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Soy flour and nutritional yeast contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Soy flour has more Vitamin E than nutritional yeast - soy flour has 0.55mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Soy flour and nutritional yeast contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and nutritional yeast has 0.4ug of Vitamin K.
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12. Both nutritional yeast and soy flour contain significant amounts of Vitamin B6.
Nutritional Yeast | Soy Flour | |
---|---|---|
Thiamin | 10.99 MG | 1.088 MG |
Riboflavin | 4 MG | 0.28 MG |
Niacin | 40.2 MG | 2.95 MG |
Pantothenic acid | 13.5 MG | 1.55 MG |
Vitamin B6 | 1.5 MG | 1.05 MG |
Folate | 2340 UG | 289 UG |
Vitamin B12 | 12.07 UG | ~ |
Soy flour is an excellent source of calcium and it has 850% more calcium than nutritional yeast - soy flour has 285mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
Both soy flour and nutritional yeast are high in iron. Soy flour has 278% more iron than nutritional yeast - soy flour has 8.2mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
Both soy flour and nutritional yeast are high in potassium. Soy flour has 119% more potassium than nutritional yeast - soy flour has 2090mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Comparing omega-6 fatty acids, soy flour has more linoleic acid than nutritional yeast per 100 grams.
Nutritional Yeast | Soy Flour | |
---|---|---|
linoleic acid | 0.017 G | 3.66 G |
other omega 6 | ~ | 0.025 G |
Total | 0.017 G | 3.685 G |
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 Soy Flour (Soy flour, low-fat) .
Nutritional Yeast g
()
|
Daily Values (%) |
Soy Flour g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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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 | |||