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.
Detailed nutritional comparison of nutritional yeast and sunflower seeds 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Sunflower Seeds src

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) .

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G Water G
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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.