Nutritional Yeast vs. Chia Seeds
Nutrition comparison of Nutritional Yeast and Chia 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
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and chia seeds:
- Both chia seeds and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed is an excellent source of calcium.
- Nutritional yeast has 70% less saturated fat than chia seed.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and nutritional yeast are high in calories. Chia seed has 50% more calories than nutritional yeast - chia seed has 486 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in protein, heavier in carbs and much lighter in fat compared to chia seeds per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Chia Seeds | |
|---|---|---|
| Protein | 41% | 13% |
| Carbohydrates | 42% | 33% |
| Fat | 17% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and nutritional yeast are high in carbohydrates. Chia seed is very similar to nutritional yeast for carbohydrates - chia seed has 42.1g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both chia seeds and nutritional yeast are high in dietary fiber. Chia seed has 28% more dietary fiber than nutritional yeast - chia seed has 34.4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
Protein
protein
Both chia seeds and nutritional yeast are high in protein. Nutritional yeast has 144% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 70% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
trans fat
Both chia seeds and nutritional yeast are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and nutritional yeast contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than nutritional yeast - chia seed has 16.2ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than nutritional yeast - chia seed has 0.5mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and chia seeds contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and chia seed 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 | Chia Seeds | |
|---|---|---|
| Thiamin | 10.99 MG | 0.62 MG |
| Riboflavin | 4 MG | 0.17 MG |
| Niacin | 40.2 MG | 8.83 MG |
| Pantothenic acid | 13.5 MG | ~ |
| Vitamin B6 | 1.5 MG | ~ |
| Folate | 2340 UG | 49 UG |
| Vitamin B12 | 12.07 UG | ~ |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 20 times more calcium than nutritional yeast - chia seed has 631mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both chia seeds and nutritional yeast are high in iron. Chia seed has 256% more iron than nutritional yeast - chia seed has 7.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both chia seeds and nutritional yeast are high in potassium. Nutritional yeast has 135% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.017 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.017 G | 5.928 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 Chia Seeds .
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Chia Seeds (Seeds, chia seeds, dried) .
Nutritional Yeast g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or nutritional yeast contain more calories in 100 grams?Both chia seeds and nutritional yeast are high in calories. Chia seed has 50% more calories than nutritional yeast - chia seed has 486 calories in 100g and nutritional yeast has 325 calories.
Is chia seeds or nutritional yeast better for protein?
Both chia seeds and nutritional yeast are high in protein. Nutritional yeast has 140% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does chia seeds or nutritional yeast have more carbohydrates?
By weight, both chia seeds and nutritional yeast are high in carbohydrates. chia seed is very similar to nutritional yeast for carbohydrates - chia seed has 42.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does chia seeds or nutritional yeast contain more calcium?
Chia seed is a rich source of calcium and it has 20 times more calcium than nutritional yeast - chia seed has 631mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does chia seeds or nutritional yeast contain more iron?
Both chia seeds and nutritional yeast are high in iron. Chia seed has 260% more iron than nutritional yeast - chia seed has 7.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does chia seeds or nutritional yeast contain more potassium?
Both chia seeds and nutritional yeast are high in potassium. Nutritional yeast has 140% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.