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.
Detailed nutritional comparison of nutritional yeast and chia seeds 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: 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.

Image of Nutritional Yeast src
Image of Chia Seeds src

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 100g

( 100 g )
Daily Values (%)

Chia Seeds 100g

( 100 g )
325KCAL 16%
calories 50%
486KCAL 24%
41G 17%
carbohydrates 2%
42G 17%
27G 108%
dietary fiber 26%
34G 138%
7.6G 12%
total fat 308%
31G 48%
1G 6%
saturated fat 230%
3.3G 19%
4.3G 87% monounsaturated fat 2.3G
0.02G polyunsaturated fat >999% 24G
trans fat >999% 0.14G
51MG 3%
219% sodium
16MG 1%
Vitamins and Minerals
Vitamin A >999%
16UG 2%
0.3MG 0.4%
Vitamin C 433%
1.6MG 2%
30MG 3%
calcium >999%
631MG 63%
2.2MG 12%
iron 250%
7.7MG 43%
54MG 17%
magnesium 520%
335MG 108%
955MG 42%
135% potassium
407MG 18%
11MG 999%
>999% thiamin (Vit B1)
0.62MG 56%
4MG 364%
>999% riboflavin (Vit B2)
0.17MG 16%
40MG 287%
355% niacin (Vit B3)
8.8MG 63%
1.5MG 115%
>999% Vitamin B6
14MG 270%
>999% pantothenic acid (Vit B5)
2340UG 585%
>999% folate (Vit B9)
49UG 12%
12UG 503%
>999% Vitamin B12
Vitamin E >999%
0.5MG 3%
0.4UG 0.4%
>999% Vitamin K
40G 81%
135% protein
17G 33%
32MG 8%
>999% choline
0.44MG 36%
copper 109%
0.92MG 77%
0.31MG 17%
manganese 771%
2.7MG 151%
637MG 91%
phosphorus 35%
860MG 123%
7.9UG 14%
selenium 596%
55UG 100%
7.9MG 99%
72% zinc
4.6MG 57%
5.1G Water 14% 5.8G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), cholesterol, sugar.

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.