Nutritional Yeast vs. Spirulina

Nutrition comparison of Nutritional Yeast and Spirulina


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nutritional yeast versus spirulina (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nutritional yeast and spirulina:

  • Both spirulina and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
  • Nutritional yeast has 62% less saturated fat than spirulina.
  • Nutritional yeast has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Spirulina has signficantly more Vitamin C than nutritional yeast.
  • Spirulina has signficantly more Vitamin E than nutritional yeast.
  • Spirulina is an excellent source of calcium.
Detailed nutritional comparison of nutritional yeast and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and nutritional yeast are high in calories. Nutritional yeast has 12% more calories than spirulina - spirulina has 290 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 spirulina for fat. Nutritional yeast has a macronutrient ratio of 41:41:17 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Spirulina
Protein 41% 59%
Carbohydrates 41% 25%
Fat 17% 17%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and spirulina has 42% less carbohydrates than nutritional yeast - spirulina has 23.9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both spirulina and nutritional yeast are high in dietary fiber. Nutritional yeast has 647% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Nutritional yeast has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Both spirulina and nutritional yeast are high in protein. Spirulina has 42% more protein than nutritional yeast - spirulina has 57.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Nutritional yeast has 62% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than nutritional yeast - spirulina has 10.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Spirulina has more Vitamin A than nutritional yeast - spirulina has 29ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Spirulina has signficantly more Vitamin E than nutritional yeast - spirulina has 5mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Spirulina has 62 times more Vitamin K than nutritional yeast - spirulina has 25.5ug of Vitamin K per 100 grams and nutritional yeast has 0.4ug of Vitamin K.

The B Vitamins

Nutritional yeast has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both nutritional yeast and spirulina contain significant amounts of riboflavin.

Nutritional Yeast Spirulina
Thiamin 10.99 MG 2.38 MG
Riboflavin 4 MG 3.67 MG
Niacin 40.2 MG 12.82 MG
Pantothenic acid 13.5 MG 3.48 MG
Vitamin B6 1.5 MG 0.364 MG
Folate 2340 UG 94 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Spirulina is an excellent source of calcium and it has 300% more calcium than nutritional yeast - spirulina has 120mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both spirulina and nutritional yeast are high in iron. Spirulina has 12 times more iron than nutritional yeast - spirulina has 28.5mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both spirulina and nutritional yeast are high in potassium. Spirulina has 43% more potassium than nutritional yeast - spirulina has 1363mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, spirulina has more linoleic acid than nutritional yeast per 100 grams.

Nutritional Yeast Spirulina
linoleic acid 0.017 G 1.254 G
Total 0.017 G 1.254 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 Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spirulina or nutritional yeast contain more calories in 100 grams?
Both spirulina and nutritional yeast are high in calories. Nutritional yeast has 10% more calories than spirulina - spirulina has 290 calories in 100g and nutritional yeast has 325 calories.

Is spirulina or nutritional yeast better for protein?
Both spirulina and nutritional yeast are high in protein. Spirulina has 40% more protein than nutritional yeast - spirulina has 57.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does spirulina or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and spirulina has 40% fewer carbohydrates than nutritional yeast - spirulina has 23.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does spirulina or nutritional yeast contain more calcium?
Spirulina is a rich source of calcium and it has 300% more calcium than nutritional yeast - spirulina has 120mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does spirulina or nutritional yeast contain more iron?
Both spirulina and nutritional yeast are high in iron. Spirulina has 12 times more iron than nutritional yeast - spirulina has 28.5mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does spirulina or nutritional yeast contain more potassium?
Both spirulina and nutritional yeast are high in potassium. Spirulina has 40% more potassium than nutritional yeast - spirulina has 1363mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.