Nutritional Yeast vs. Watercress
Nutrition comparison of Nutritional Yeast and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and watercress:
- Both watercress and nutritional yeast are high in potassium.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is a great source of iron.
- Nutritional yeast is an excellent source of dietary fiber and protein.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutritional yeast is high in calories and watercress has 97% less calories than nutritional yeast - watercress has 11 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is lighter in protein, heavier in carbs and heavier in fat compared to watercress per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Watercress | |
|---|---|---|
| Protein | 41% | 60% |
| Carbohydrates | 42% | 34% |
| Fat | 17% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and watercress has 97% less carbohydrates than nutritional yeast - watercress has 1.3g 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 52 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Watercress and nutritional yeast contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Nutritional yeast is an excellent source of protein and it has 16 times more protein than watercress - watercress has 2.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Watercress and nutritional yeast contain similar amounts of saturated fat - watercress has 0.03g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 142 times more Vitamin C than nutritional yeast - watercress has 43mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - watercress has 160ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than nutritional yeast - watercress has 1mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 624 times more Vitamin K than nutritional yeast - watercress has 250ug of Vitamin K per 100 grams and nutritional yeast has 0.4ug of Vitamin K.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Watercress | |
|---|---|---|
| Thiamin | 10.99 MG | 0.09 MG |
| Riboflavin | 4 MG | 0.12 MG |
| Niacin | 40.2 MG | 0.2 MG |
| Pantothenic acid | 13.5 MG | 0.31 MG |
| Vitamin B6 | 1.5 MG | 0.129 MG |
| Folate | 2340 UG | 9 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Watercress is an excellent source of calcium and it has 300% more calcium than nutritional yeast - watercress has 120mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 985% more iron than watercress - watercress has 0.2mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both watercress and nutritional yeast are high in potassium. Nutritional yeast has 189% more potassium than watercress - watercress has 330mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutritional yeast and watercress contain small amounts of linoleic acid.
| Nutritional Yeast | Watercress | |
|---|---|---|
| linoleic acid | 0.017 G | 0.012 G |
| Total | 0.017 G | 0.012 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 Watercress .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Watercress (Watercress, raw) .
Nutritional Yeast g
()
|
Daily Values (%) |
Watercress 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 watercress or nutritional yeast contain more calories in 100 grams?Nutritional yeast is high in calories and watercress has 100% less calories than nutritional yeast - watercress has 11 calories in 100g and nutritional yeast has 325 calories.
Is watercress or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 16 times more protein than watercress - watercress has 2.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does watercress or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and watercress has 100% fewer carbohydrates than nutritional yeast - watercress has 1.3g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does watercress or nutritional yeast contain more calcium?
Watercress is a rich source of calcium and it has 300% more calcium than nutritional yeast - watercress has 120mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does watercress or nutritional yeast contain more potassium?
Both watercress and nutritional yeast are high in potassium. Nutritional yeast has 190% more potassium than watercress - watercress has 330mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.