Cheese vs. Nutritional Yeast

Nutrition comparison of Cheese and Nutritional Yeast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus nutritional yeast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and nutritional yeast:

  • Both cheese and nutritional yeast are high in calories and protein.
  • Cheese is an excellent source of Vitamin A and calcium.
  • 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 potassium.
Detailed nutritional comparison of cheese and nutritional yeast 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: Cheese (Cheese, Mexican blend) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Nutritional Yeast src

Calories and Carbs

calories

Both cheese and nutritional yeast are high in calories. Cheese has 18% more calories than nutritional yeast - cheese has 384 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Cheese has a macronutrient ratio of 25:0:75 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Nutritional Yeast
Protein 25% 41%
Carbohydrates ~ 42%
Fat 75% 17%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and cheese has 100% less carbohydrates than nutritional yeast - cheese has 0.13g 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 cheese - nutritional yeast has 26.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and nutritional yeast are high in protein. Nutritional yeast has 72% more protein than cheese - cheese has 23.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Cheese is high in saturated fat and nutritional yeast has 94% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

cholesterol

Nutritional yeast has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.

Vitamins

Vitamin C

Nutritional yeast and cheese contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - cheese has 174ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than nutritional yeast - cheese has 21iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Cheese and nutritional yeast contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Cheese and nutritional yeast contain similar amounts of Vitamin K - cheese has 2.5ug 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.

Cheese Nutritional Yeast
Thiamin 0.023 MG 10.99 MG
Riboflavin 0.318 MG 4 MG
Niacin 0.114 MG 40.2 MG
Pantothenic acid 0.249 MG 13.5 MG
Vitamin B6 0.061 MG 1.5 MG
Folate 13 UG 2340 UG
Vitamin B12 1.23 UG 12.07 UG

Minerals

calcium

Cheese is an excellent source of calcium and it has 20 times more calcium than nutritional yeast - cheese has 659mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 268% more iron than cheese - cheese has 0.59mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Nutritional yeast is an excellent source of potassium and it has 10 times more potassium than cheese - cheese has 85mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cheese has more linoleic acid than nutritional yeast per 100 grams.

Cheese Nutritional Yeast
linoleic acid 0.532 G 0.017 G
Total 0.532 G 0.017 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 Cheese or Nutritional Yeast .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .

Cheese g

()
Daily Values (%)

Nutritional Yeast g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cheese or nutritional yeast contain more calories in 100 grams?
Both cheese and nutritional yeast are high in calories. Cheese has 20% more calories than nutritional yeast - cheese has 384 calories in 100g and nutritional yeast has 325 calories.

Is cheese or nutritional yeast better for protein?
Both cheese and nutritional yeast are high in protein. Nutritional yeast has 70% more protein than cheese - cheese has 23.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does cheese or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and cheese has 100% fewer carbohydrates than nutritional yeast - cheese has 0.13g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does cheese or nutritional yeast contain more calcium?
Cheese is a rich source of calcium and it has 20 times more calcium than nutritional yeast - cheese has 659mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does cheese or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 10 times more potassium than cheese - cheese has 85mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.