How many calories are in one tablespoon of nutritional yeast?

Nutritional yeast has 39 calories per tablespoon or 325 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one tablespoon of nutritional yeast?

An excellent source of protein, a single tablespoon of Nutritional Yeast contains 10% of recommended daily values or 4.9 grams of protein. However, the protein in nutritional yeast is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in nutritional yeast?

Nutritional yeast is an excellent source of many nutrients, including dietary fiber, protein, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, folate and Vitamin B12.

Food with Nutrition Similar to Nutritional Yeast

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Summary
Similar nuts
Similar plants

Nutritional Yeast source

Similar to Nutritional Yeast

A very nutrient dense fungi, nutritional yeast is an excellent source of dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. It is also a good source of iron. One tablespoon of nutritional yeast contains about 39 calories.

Nutritional yeast is quite unique nutritionally, and there are no common foods quite like it. The closest foods include wheat germ, flaxseeds and mung bean.

We compared the key nutrients in nutritional yeast (iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Wheat Germ, Flaxseeds, Mung Bean, Sesame Seeds, Hemp Seeds, Sunflower Seeds, Pistachio, Soy Flour, Peanut Flour, Peanuts

plants and vegetables: Spirulina, Dijon Mustard, Cumin, Sage, Marjoram, Paprika, Oregano, Cayenne Pepper, Tea Powder

The details of the top 20 foods most nutritionally similar to nutritional yeast are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to nutritional yeast. Wheat germ, flaxseeds, mung bean, sesame seeds and hemp seeds are all high in iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and or Vitamin B12.

Wheat Germ

Similarity: 77%

Wheat germ is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and wheat germ:

Nutritional Yeast (25 tsps)		Wheat Germ (7/8 cup)
2.2	iron (MG)	6.3
27	dietary fiber (G)	13
40	protein (G)	23
955	potassium (MG)	892
11	thiamin (MG)	1.9
4	riboflavin (MG)	0.5
40	niacin (MG)	6.8
14	pantothenic acid (MG)	2.3
1.5	Vitamin B6 (MG)	1.3
2340	folate (UG)	281
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more Vitamin B12 than wheat germ by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	360
1	saturated fat (G)	1.7
0.3	Vitamin C (MG)	0
30	calcium (MG)	39
1.5	Vitamin B6 (MG)	1.3
12	Vitamin B12 (UG)	0

0.774 | 0.774 | 11.17 Complete Comparison:
Wheat Germ vs. Nutritional Yeast

Flaxseeds

Similarity: 70%

Flaxseeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, flaxseeds contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and flaxseeds:

Nutritional Yeast (25 tsps)		Flaxseeds (10 tbsps)
2.2	iron (MG)	5.7
27	dietary fiber (G)	27
40	protein (G)	18
955	potassium (MG)	813
11	thiamin (MG)	1.6
4	riboflavin (MG)	0.16
40	niacin (MG)	3.1
14	pantothenic acid (MG)	0.99
1.5	Vitamin B6 (MG)	0.47
2340	folate (UG)	87
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, niacin, pantothenic acid, folate and Vitamin B12 than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	534
0	sugar (G)	1.6
1	saturated fat (G)	3.7
0.3	Vitamin C (MG)	0.6
0	Vitamin E (MG)	0.31
30	calcium (MG)	255
1.5	Vitamin B6 (MG)	0.47
12	Vitamin B12 (UG)	0

0.701 | 0.701 | 9.48 Complete Comparison:
Flaxseeds vs. Nutritional Yeast

Mung Bean

Similarity: 63%

Mung bean is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Moreover, mung bean contains more Vitamin C, Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and mung bean:

Nutritional Yeast (25 tsps)		Mung Bean (1/2 cup)
2.2	iron (MG)	6.7
27	dietary fiber (G)	16
40	protein (G)	24
955	potassium (MG)	1246
11	thiamin (MG)	0.62
4	riboflavin (MG)	0.23
40	niacin (MG)	2.3
14	pantothenic acid (MG)	1.9
1.5	Vitamin B6 (MG)	0.38
2340	folate (UG)	625
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, niacin, pantothenic acid and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	347
0	sugar (G)	6.6
1	saturated fat (G)	0.35
0.3	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
30	calcium (MG)	132
1.5	Vitamin B6 (MG)	0.38
12	Vitamin B12 (UG)	0

0.631 | 0.631 | 7.63 Complete Comparison:
Mung Bean vs. Nutritional Yeast

Sesame Seeds

Similarity: 63%

Sesame seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, sesame seeds contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and sesame seeds:

Nutritional Yeast (25 tsps)		Sesame Seeds (3.5 ounces)
2.2	iron (MG)	15
27	dietary fiber (G)	14
40	protein (G)	17
955	potassium (MG)	475
11	thiamin (MG)	0.8
4	riboflavin (MG)	0.25
40	niacin (MG)	4.6
14	pantothenic acid (MG)	0.05
1.5	Vitamin B6 (MG)	0.8
2340	folate (UG)	98
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, pantothenic acid, folate and Vitamin B12 than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	565
1	saturated fat (G)	6.7
0.3	Vitamin C (MG)	0
30	calcium (MG)	989
1.5	Vitamin B6 (MG)	0.8
12	Vitamin B12 (UG)	0

0.625 | 0.625 | 10.64 Complete Comparison:
Sesame Seeds vs. Nutritional Yeast

Hemp Seeds

Similarity: 59%

Hemp seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, hemp seeds contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and hemp seeds:

Nutritional Yeast (25 tsps)		Hemp Seeds (10 tbsps)
2.2	iron (MG)	8
27	dietary fiber (G)	4
40	protein (G)	32
955	potassium (MG)	1200
11	thiamin (MG)	1.3
4	riboflavin (MG)	0.29
40	niacin (MG)	9.2
14	pantothenic acid (MG)	0
1.5	Vitamin B6 (MG)	0.6
2340	folate (UG)	110
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, pantothenic acid, folate and Vitamin B12 than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	553
0	sugar (G)	1.5
1	saturated fat (G)	4.6
0.3	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
30	calcium (MG)	70
1.5	Vitamin B6 (MG)	0.6
12	Vitamin B12 (UG)	0

0.586 | 0.586 | 9.61 Complete Comparison:
Hemp Seeds vs. Nutritional Yeast

Sunflower Seeds

Similarity: 57%

Sunflower seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, sunflower seeds contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and sunflower seeds:

Nutritional Yeast (25 tsps)		Sunflower Seeds (3/4 cup)
2.2	iron (MG)	6.8
27	dietary fiber (G)	12
40	protein (G)	17
955	potassium (MG)	491
11	thiamin (MG)	0.33
4	riboflavin (MG)	0.29
40	niacin (MG)	4.2
14	pantothenic acid (MG)	7.1
1.5	Vitamin B6 (MG)	0.81
2340	folate (UG)	238
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, riboflavin and Vitamin B12 than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	619
1	saturated fat (G)	6
0.3	Vitamin C (MG)	1.4
30	calcium (MG)	57
1.5	Vitamin B6 (MG)	0.81
12	Vitamin B12 (UG)	0

0.567 | 0.567 | 8.9 Complete Comparison:
Sunflower Seeds vs. Nutritional Yeast

Pistachio

Similarity: 53%

Pistachio is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and pistachio:

Nutritional Yeast (25 tsps)		Pistachio (7/8 cup)
2.2	iron (MG)	4
27	dietary fiber (G)	10
40	protein (G)	21
955	potassium (MG)	1007
11	thiamin (MG)	0.7
4	riboflavin (MG)	0.23
40	niacin (MG)	1.4
14	pantothenic acid (MG)	0.51
1.5	Vitamin B6 (MG)	1.1
2340	folate (UG)	51
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, niacin, pantothenic acid, folate and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	572
0	sugar (G)	7.7
1	saturated fat (G)	5.6
0.3	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0	Vitamin E (MG)	2.2
30	calcium (MG)	107
1.5	Vitamin B6 (MG)	1.1
12	Vitamin B12 (UG)	0

0.525 | 0.525 | 7.29 Complete Comparison:
Pistachio vs. Nutritional Yeast

Soy Flour

Similarity: 50%

Soy flour is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, soy flour contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and soy flour:

Nutritional Yeast (25 tsps)		Soy Flour (1.25 cup)
2.2	iron (MG)	8.2
27	dietary fiber (G)	16
40	protein (G)	50
955	potassium (MG)	2090
11	thiamin (MG)	1.1
4	riboflavin (MG)	0.28
40	niacin (MG)	3
14	pantothenic acid (MG)	1.6
1.5	Vitamin B6 (MG)	1.1
2340	folate (UG)	289
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, niacin, pantothenic acid and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	372
0	sugar (G)	9.3
1	saturated fat (G)	1.3
0.3	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
30	calcium (MG)	285
1.5	Vitamin B6 (MG)	1.1
12	Vitamin B12 (UG)	0

0.503 | 0.503 | 11.51 Complete Comparison:
Soy Flour vs. Nutritional Yeast

Peanut Flour

Similarity: 50%

Peanut flour is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, peanut flour contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and peanut flour:

Nutritional Yeast (25 tsps)		Peanut Flour (1.75 cup)
2.2	iron (MG)	2.1
27	dietary fiber (G)	16
40	protein (G)	52
955	potassium (MG)	1290
11	thiamin (MG)	0.7
4	riboflavin (MG)	0.48
40	niacin (MG)	27
14	pantothenic acid (MG)	2.7
1.5	Vitamin B6 (MG)	0.5
2340	folate (UG)	248
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	327
0	sugar (G)	8.2
1	saturated fat (G)	0.06
0.3	Vitamin C (MG)	0
0	Vitamin E (MG)	0.05
30	calcium (MG)	140
1.5	Vitamin B6 (MG)	0.5
12	Vitamin B12 (UG)	0

0.496 | 0.496 | 10.16 Complete Comparison:
Peanut Flour vs. Nutritional Yeast

Peanuts

Similarity: < 50%

Peanuts are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, potassium and niacin. Also, peanuts contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and peanuts:

Nutritional Yeast (25 tsps)		Peanuts (5/8 cup)
2.2	iron (MG)	1.6
27	dietary fiber (G)	8.4
40	protein (G)	24
955	potassium (MG)	634
11	thiamin (MG)	0.15
4	riboflavin (MG)	0.2
40	niacin (MG)	14
14	pantothenic acid (MG)	1
1.5	Vitamin B6 (MG)	0.47
2340	folate (UG)	97
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more iron, thiamin, riboflavin, pantothenic acid and folate than peanuts by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	587
0	sugar (G)	4.9
1	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.3	Vitamin C (MG)	0
0	Vitamin E (MG)	4.9
30	calcium (MG)	58
1.5	Vitamin B6 (MG)	0.47
12	Vitamin B12 (UG)	0

0.45 | 0.45 | 7.45 Complete Comparison:
Peanuts vs. Nutritional Yeast

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to nutritional yeast. Spirulina, dijon mustard, cumin, sage and marjoram are all high in iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and or Vitamin B12.

Spirulina

Similarity: 62%

Spirulina is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, spirulina contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and spirulina:

Nutritional Yeast (25 tsps)		Spirulina (14 tbsps)
2.2	iron (MG)	29
27	dietary fiber (G)	3.6
40	protein (G)	57
955	potassium (MG)	1363
11	thiamin (MG)	2.4
4	riboflavin (MG)	3.7
40	niacin (MG)	13
14	pantothenic acid (MG)	3.5
1.5	Vitamin B6 (MG)	0.36
2340	folate (UG)	94
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more folate and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	290
0	sugar (G)	3.1
1	saturated fat (G)	2.7
0.3	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0	Vitamin E (MG)	5
30	calcium (MG)	120
1.5	Vitamin B6 (MG)	0.36
12	Vitamin B12 (UG)	0

0.621 | 0.621 | 10.32 Complete Comparison:
Spirulina vs. Nutritional Yeast

Dijon Mustard

Similarity: 57%

Dijon mustard is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, dijon mustard contains more Vitamin C, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and dijon mustard:

Nutritional Yeast (25 tsps)		Dijon Mustard (50 tsps)
2.2	iron (MG)	9.2
27	dietary fiber (G)	12
40	protein (G)	26
955	potassium (MG)	738
11	thiamin (MG)	0.81
4	riboflavin (MG)	0.26
40	niacin (MG)	4.7
14	pantothenic acid (MG)	0.81
1.5	Vitamin B6 (MG)	0.4
2340	folate (UG)	162
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, pantothenic acid and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	508
0	sugar (G)	6.8
1	saturated fat (G)	2
0.3	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
30	calcium (MG)	266
1.5	Vitamin B6 (MG)	0.4
12	Vitamin B12 (UG)	0

0.573 | 0.573 | 10.48 Complete Comparison:
Dijon Mustard vs. Nutritional Yeast

Cumin

Similarity: 53%

Cumin is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Moreover, cumin contains more Vitamin C, Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and cumin:

Nutritional Yeast (25 tsps)		Cumin (48 tsps)
2.2	iron (MG)	66
27	dietary fiber (G)	11
40	protein (G)	18
955	potassium (MG)	1788
11	thiamin (MG)	0.63
4	riboflavin (MG)	0.33
40	niacin (MG)	4.6
14	pantothenic acid (MG)	0
1.5	Vitamin B6 (MG)	0.44
2340	folate (UG)	10
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, pantothenic acid, folate and Vitamin B12 than cumin by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	375
0	sugar (G)	2.3
1	saturated fat (G)	1.5
0.3	Vitamin C (MG)	7.7
0	Vitamin A (UG)	64
0	Vitamin E (MG)	3.3
30	calcium (MG)	931
1.5	Vitamin B6 (MG)	0.44
12	Vitamin B12 (UG)	0

0.527 | 0.527 | 9.64 Complete Comparison:
Cumin vs. Nutritional Yeast

Sage

Similarity: < 50%

Sage is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, sage contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and sage:

Nutritional Yeast (25 tsps)		Sage (143 tsps)
2.2	iron (MG)	28
27	dietary fiber (G)	40
40	protein (G)	11
955	potassium (MG)	1070
11	thiamin (MG)	0.75
4	riboflavin (MG)	0.34
40	niacin (MG)	5.7
14	pantothenic acid (MG)	0
1.5	Vitamin B6 (MG)	2.7
2340	folate (UG)	274
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more riboflavin, pantothenic acid and Vitamin B12 than sage by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	315
0	sugar (G)	1.7
1	saturated fat (G)	7
0.3	Vitamin C (MG)	32
0	Vitamin A (UG)	295
0	Vitamin E (MG)	7.5
30	calcium (MG)	1652
1.5	Vitamin B6 (MG)	2.7
12	Vitamin B12 (UG)	0

0.492 | 0.492 | 12.5 Complete Comparison:
Sage vs. Nutritional Yeast

Marjoram

Similarity: < 50%

Marjoram is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Moreover, marjoram contains more Vitamin C, Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and marjoram:

Nutritional Yeast (25 tsps)		Marjoram (167 tsps)
2.2	iron (MG)	83
27	dietary fiber (G)	40
40	protein (G)	13
955	potassium (MG)	1522
11	thiamin (MG)	0.29
4	riboflavin (MG)	0.32
40	niacin (MG)	4.1
14	pantothenic acid (MG)	0
1.5	Vitamin B6 (MG)	1.2
2340	folate (UG)	274
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, riboflavin, pantothenic acid and Vitamin B12 than marjoram by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	271
0	sugar (G)	4.1
1	saturated fat (G)	0.53
0.3	Vitamin C (MG)	51
0	Vitamin A (UG)	403
0	Vitamin E (MG)	1.7
30	calcium (MG)	1990
1.5	Vitamin B6 (MG)	1.2
12	Vitamin B12 (UG)	0

0.467 | 0.467 | 12.19 Complete Comparison:
Marjoram vs. Nutritional Yeast

Paprika

Similarity: < 50%

Paprika is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, paprika contains more Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and paprika:

Nutritional Yeast (25 tsps)		Paprika (43 tsps)
2.2	iron (MG)	21
27	dietary fiber (G)	35
40	protein (G)	14
955	potassium (MG)	2280
11	thiamin (MG)	0.33
4	riboflavin (MG)	1.2
40	niacin (MG)	10
14	pantothenic acid (MG)	2.5
1.5	Vitamin B6 (MG)	2.1
2340	folate (UG)	49
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, folate and Vitamin B12 than paprika by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	282
0	sugar (G)	10
1	saturated fat (G)	2.1
0.3	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0	Vitamin E (MG)	29
30	calcium (MG)	229
1.5	Vitamin B6 (MG)	2.1
12	Vitamin B12 (UG)	0

0.461 | 0.461 | 13.17 Complete Comparison:
Paprika vs. Nutritional Yeast

Oregano

Similarity: < 50%

Oregano is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, oregano contains more Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and oregano:

Nutritional Yeast (25 tsps)		Oregano (100 tsps)
2.2	iron (MG)	37
27	dietary fiber (G)	43
40	protein (G)	9
955	potassium (MG)	1260
11	thiamin (MG)	0.18
4	riboflavin (MG)	0.53
40	niacin (MG)	4.6
14	pantothenic acid (MG)	0.92
1.5	Vitamin B6 (MG)	1
2340	folate (UG)	237
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, pantothenic acid and Vitamin B12 than oregano by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	265
0	sugar (G)	4.1
1	saturated fat (G)	1.6
0.3	Vitamin C (MG)	2.3
0	Vitamin A (UG)	85
0	Vitamin E (MG)	18
30	calcium (MG)	1597
1.5	Vitamin B6 (MG)	1
12	Vitamin B12 (UG)	0

0.445 | 0.445 | 11.41 Complete Comparison:
Oregano vs. Nutritional Yeast

Cayenne Pepper

Similarity: < 50%

Cayenne pepper is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, cayenne pepper contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and cayenne pepper:

Nutritional Yeast (25 tsps)		Cayenne Pepper (56 tsps)
2.2	iron (MG)	7.8
27	dietary fiber (G)	27
40	protein (G)	12
955	potassium (MG)	2014
11	thiamin (MG)	0.33
4	riboflavin (MG)	0.92
40	niacin (MG)	8.7
14	pantothenic acid (MG)	0
1.5	Vitamin B6 (MG)	2.5
2340	folate (UG)	106
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, pantothenic acid, folate and Vitamin B12 than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	318
0	sugar (G)	10
1	saturated fat (G)	3.3
0.3	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
0	Vitamin E (MG)	30
30	calcium (MG)	148
1.5	Vitamin B6 (MG)	2.5
12	Vitamin B12 (UG)	0

0.435 | 0.435 | 12.64 Complete Comparison:
Cayenne Pepper vs. Nutritional Yeast

Tea Powder

Similarity: < 50%

Tea powder is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, tea powder contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and tea powder:

Nutritional Yeast (25 tsps)		Tea Powder (143 servings)
2.2	iron (MG)	2.3
27	dietary fiber (G)	8.5
40	protein (G)	20
955	potassium (MG)	6040
11	thiamin (MG)	0
4	riboflavin (MG)	0.99
40	niacin (MG)	11
14	pantothenic acid (MG)	4.5
1.5	Vitamin B6 (MG)	0.36
2340	folate (UG)	103
12	Vitamin B12 (UG)	0

However, nutritional yeast does contain more thiamin, folate and Vitamin B12 than tea powder by weight.

Here is a comparison of the rest of nutrients:

325	calories (KCAL)	315
0	sugar (G)	5.5
1	saturated fat (G)	0
0.3	Vitamin C (MG)	0
30	calcium (MG)	118
1.5	Vitamin B6 (MG)	0.36
12	Vitamin B12 (UG)	0

0.367 | 0.367 | 8.01 Complete Comparison:
Tea Powder vs. Nutritional Yeast

Other Nutritional Substitutes

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