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.
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.
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 41:42:17 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Spirulina | |
|---|---|---|
| Protein | 41% | 58% |
| Carbohydrates | 42% | 24% |
| Fat | 17% | 18% |
| 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 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 Spirulina .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Spirulina (Seaweed, spirulina, dried) .
Nutritional Yeast g
()
|
Daily Values (%) |
Spirulina 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 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.