Nutritional Yeast vs. Edamame

Nutrition comparison of Nutritional Yeast and Edamame

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

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

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

  • Both edamame and nutritional yeast are high in calories, dietary fiber, iron, potassium and protein.
  • Edamame is an excellent source of calcium.
  • Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
Detailed nutritional comparison of nutritional yeast and edamame 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.

Image of Nutritional Yeast src
Image of Edamame src

Calories and Carbs

calories

Both edamame and nutritional yeast are high in calories. Nutritional yeast has 169% more calories than edamame - edamame has 121 calories per 100 grams and nutritional yeast has 325 calories.

Nutritional Yeast Edamame
Protein 41% 37%
Carbohydrates 41% 27%
Fat 17% 36%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and edamame has 78% less carbohydrates than nutritional yeast - edamame has 8.9g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both edamame and nutritional yeast are high in dietary fiber. Nutritional yeast has 417% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Nutritional yeast has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Both edamame and nutritional yeast are high in protein. Nutritional yeast has 240% more protein than edamame - edamame has 11.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Edamame and nutritional yeast contain similar amounts of saturated fat - edamame has 0.62g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

trans fat

Both edamame and nutritional yeast are low in trans fat - edamame has 0.01g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.

Vitamins

Vitamin C

Edamame has 19 times more Vitamin C than nutritional yeast - edamame has 6.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than nutritional yeast - edamame has 15ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Edamame has more Vitamin E than nutritional yeast - edamame has 0.68mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Edamame has 65 times more Vitamin K than nutritional yeast - edamame has 26.7ug 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 Edamame
Thiamin 10.99 MG 0.2 MG
Riboflavin 4 MG 0.155 MG
Niacin 40.2 MG 0.915 MG
Pantothenic acid 13.5 MG 0.395 MG
Vitamin B6 1.5 MG 0.1 MG
Folate 2340 UG 311 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Edamame is an excellent source of calcium and it has 110% more calcium than nutritional yeast - edamame has 63mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both edamame and nutritional yeast are high in iron. Edamame has a little more iron (5%) than nutritional yeast by weight - edamame has 2.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both edamame and nutritional yeast are high in potassium. Nutritional yeast has 119% more potassium than edamame - edamame has 436mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Edamame
linoleic acid 0.017 G 1.792 G
other omega 6 ~ 0.002 G
Total 0.017 G 1.794 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Edamame (Edamame, frozen, prepared) .

Nutritional Yeast 4g

( tsp )
Daily Values (%)

Edamame 155g

( cup )
13KCAL 1%
calories >999%
188KCAL 9%
1.6G 1%
carbohydrates 775%
14G 6%
1.1G 4%
dietary fiber 636%
8.1G 32%
sugar >999% 3.4G
0.3G 1%
total fat >999%
8.1G 13%
0.04G 0.2%
saturated fat >999%
0.96G 5%
0.17G monounsaturated fat >999% 2G
0G polyunsaturated fat >999% 3.3G
trans fat >999% 0.01G
2MG 0.1%
sodium 365%
9.3MG 1%
Vitamins and Minerals
Vitamin A >999%
23UG 3%
Vitamin C >999%
9.5MG 13%
1.2MG 0.1%
calcium >999%
98MG 10%
0.09MG 1%
iron >999%
3.5MG 20%
2.2MG 1%
magnesium >999%
99MG 32%
38MG 2%
potassium >999%
676MG 29%
0.44MG 40%
42% thiamin (Vit B1)
0.31MG 28%
0.16MG 15%
riboflavin (Vit B2) 50%
0.24MG 22%
1.6MG 12%
14% niacin (Vit B3)
1.4MG 10%
0.06MG 5%
Vitamin B6 166%
0.16MG 12%
0.54MG 11%
pantothenic acid (Vit B5) 13%
0.61MG 12%
94UG 23%
folate (Vit B9) 413%
482UG 121%
0.48UG 20%
>999% Vitamin B12
Vitamin E >999%
1.1MG 7%
Vitamin K >999%
41UG 46%
1.6G 3%
protein >999%
18G 37%
1.3MG 0.3%
choline >999%
87MG 21%
0.02MG 2%
copper >999%
0.53MG 45%
0.01MG 1%
manganese >999%
1.6MG 88%
25MG 4%
phosphorus 948%
262MG 37%
0.32UG 1%
selenium 275%
1.2UG 2%
0.32MG 4%
zinc 556%
2.1MG 27%
0.2G Water >999% 113G
Starch >999% 2.3G


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

FAQ

Does edamame or nutritional yeast contain more calories in 100 grams?
Both edamame and nutritional yeast are high in calories. Nutritional yeast has 170% more calories than edamame - edamame has 121 calories in 100g and nutritional yeast has 325 calories.

Is edamame or nutritional yeast better for protein?
Both edamame and nutritional yeast are high in protein. Nutritional yeast has 240% more protein than edamame - edamame has 11.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does edamame or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and edamame has 80% fewer carbohydrates than nutritional yeast - edamame has 8.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does edamame or nutritional yeast contain more calcium?
Edamame is a rich source of calcium and it has 110% more calcium than nutritional yeast - edamame has 63mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does edamame or nutritional yeast contain more iron?
Both edamame and nutritional yeast are high in iron. Edamame has a little more iron ( 10%) than nutritional yeast by weight - edamame has 2.3mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does edamame or nutritional yeast contain more potassium?
Both edamame and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than edamame - edamame has 436mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.

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