Nutritional Yeast vs. Soy Flour
Nutrition comparison of Nutritional Yeast and Soy Flour
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, carbohydrates, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
- Soy flour is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, nutritional yeast is lighter in protein, heavier in carbs and similar to soy flour for fat. Nutritional yeast has a macronutrient ratio of 41:42:17 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Soy Flour | |
|---|---|---|
| Protein | 41% | 50% |
| Carbohydrates | 42% | 31% |
| Fat | 17% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 6s
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 |
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 Soy Flour .
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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 soy flour or nutritional yeast contain more calories in 100 grams?Both soy flour and nutritional yeast are high in calories. Soy flour has 10% more calories than nutritional yeast - soy flour has 372 calories in 100g and nutritional yeast has 325 calories.
Is soy flour or nutritional yeast better for protein?
Both soy flour and nutritional yeast are high in protein. Soy flour has 20% more protein than nutritional yeast - soy flour has 49.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does soy flour or nutritional yeast have more carbohydrates?
By weight, both soy flour and nutritional yeast are high in carbohydrates. nutritional yeast has 40% more carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does soy flour or nutritional yeast contain more calcium?
Soy flour is a rich source of calcium and it has 850% more calcium than nutritional yeast - soy flour has 285mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does soy flour or nutritional yeast contain more iron?
Both soy flour and nutritional yeast are high in iron. Soy flour has 280% more iron than nutritional yeast - soy flour has 8.2mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does soy flour or nutritional yeast contain more potassium?
Both soy flour and nutritional yeast are high in potassium. Soy flour has 120% more potassium than nutritional yeast - soy flour has 2090mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.