Nutritional Yeast vs. Sunflower Seeds
Nutrition comparison of Nutritional Yeast and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and sunflower seeds:
- Both sunflower seeds and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
- Nutritional yeast has more thiamin, riboflavin, niacin, folate and Vitamin B12.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and nutritional yeast are high in calories. Sunflower seed has 90% more calories than nutritional yeast - sunflower seed has 619 calories per 100 grams and nutritional yeast has 325 calories.
| Nutritional Yeast | Sunflower Seeds | |
|---|---|---|
| Protein | 41% | 10% |
| Carbohydrates | 42% | 12% |
| Fat | 17% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and sunflower seed has 50% less carbohydrates than nutritional yeast - sunflower seed has 20.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both sunflower seeds and nutritional yeast are high in dietary fiber. Nutritional yeast has 134% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Both sunflower seeds and nutritional yeast are high in protein. Nutritional yeast has 135% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and nutritional yeast has 83% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and nutritional yeast contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin K
Nutritional yeast and sunflower seeds contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, folate and Vitamin B12. Both nutritional yeast and sunflower seeds contain significant amounts of pantothenic acid and Vitamin B6.
| Nutritional Yeast | Sunflower Seeds | |
|---|---|---|
| Thiamin | 10.99 MG | 0.325 MG |
| Riboflavin | 4 MG | 0.285 MG |
| Niacin | 40.2 MG | 4.198 MG |
| Pantothenic acid | 13.5 MG | 7.056 MG |
| Vitamin B6 | 1.5 MG | 0.805 MG |
| Folate | 2340 UG | 238 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 90% more calcium than nutritional yeast - sunflower seed has 57mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both sunflower seeds and nutritional yeast are high in iron. Sunflower seed has 214% more iron than nutritional yeast - sunflower seed has 6.8mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both sunflower seeds and nutritional yeast are high in potassium. Nutritional yeast has 95% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.017 G | 37.39 G |
| Total | 0.017 G | 37.39 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 Sunflower Seeds .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Nutritional Yeast g
()
|
Daily Values (%) |
Sunflower Seeds 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 sunflower seeds or nutritional yeast contain more calories in 100 grams?Both sunflower seeds and nutritional yeast are high in calories. Sunflower seed has 90% more calories than nutritional yeast - sunflower seed has 619 calories in 100g and nutritional yeast has 325 calories.
Is sunflower seeds or nutritional yeast better for protein?
Both sunflower seeds and nutritional yeast are high in protein. Nutritional yeast has 140% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does sunflower seeds or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than nutritional yeast - sunflower seed has 20.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does sunflower seeds or nutritional yeast contain more iron?
Both sunflower seeds and nutritional yeast are high in iron. Sunflower seed has 210% more iron than nutritional yeast - sunflower seed has 6.8mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does sunflower seeds or nutritional yeast contain more potassium?
Both sunflower seeds and nutritional yeast are high in potassium. Nutritional yeast has 100% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.