Nutritional Yeast vs. Turkey
Nutrition comparison of Nutritional Yeast and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and turkey:
- Both turkey and nutritional yeast are high in calories, potassium and protein.
- Nutritional yeast has 54% less saturated fat than turkey.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast has signficantly less cholesterol than turkey.
- Nutritional yeast is a great source of iron.
- Nutritional yeast is an excellent source of dietary fiber.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and nutritional yeast are high in calories. Nutritional yeast has 72% more calories than turkey - turkey has 189 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much lighter in protein, much heavier in carbs and lighter in fat compared to turkey per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Turkey | |
|---|---|---|
| Protein | 41% | 63% |
| Carbohydrates | 42% | ~ |
| Fat | 17% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and turkey has 100% less carbohydrates than nutritional yeast - turkey has 0.06g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than turkey - nutritional yeast has 26.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and nutritional yeast are high in protein. Nutritional yeast has 42% more protein than turkey - turkey has 28.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 54% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both turkey and nutritional yeast are low in trans fat - turkey has 0.1g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
cholesterol
Nutritional yeast has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and turkey contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than nutritional yeast - turkey has 12ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than nutritional yeast - turkey has 15iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Turkey and nutritional yeast contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and turkey contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Turkey | |
|---|---|---|
| Thiamin | 10.99 MG | 0.045 MG |
| Riboflavin | 4 MG | 0.281 MG |
| Niacin | 40.2 MG | 9.573 MG |
| Pantothenic acid | 13.5 MG | 0.948 MG |
| Vitamin B6 | 1.5 MG | 0.616 MG |
| Folate | 2340 UG | 9 UG |
| Vitamin B12 | 12.07 UG | 1.02 UG |
Minerals
calcium
Nutritional yeast has 114% more calcium than turkey - turkey has 14mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 99% more iron than turkey - turkey has 1.1mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both turkey and nutritional yeast are high in potassium. Nutritional yeast has 300% more potassium than turkey - turkey has 239mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Turkey | |
|---|---|---|
| linoleic acid | 0.017 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.017 G | 1.883 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 Turkey .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or nutritional yeast contain more calories in 100 grams?Both turkey and nutritional yeast are high in calories. Nutritional yeast has 70% more calories than turkey - turkey has 189 calories in 100g and nutritional yeast has 325 calories.
Is turkey or nutritional yeast better for protein?
Both turkey and nutritional yeast are high in protein. Nutritional yeast has 40% more protein than turkey - turkey has 28.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does turkey or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and turkey has 100% fewer carbohydrates than nutritional yeast - turkey has 0.06g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does turkey or nutritional yeast contain more potassium?
Both turkey and nutritional yeast are high in potassium. Nutritional yeast has 300% more potassium than turkey - turkey has 239mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.