Nutritional Yeast vs. Alfalfa Sprouts

Nutrition comparison of Nutritional Yeast and Alfalfa Sprouts


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

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

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

  • 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, potassium and protein.
Detailed nutritional comparison of nutritional yeast and alfalfa sprouts 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 Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Alfalfa Sprouts src

Calories and Carbs

calories

Nutritional yeast is high in calories and alfalfa sprout has 93% less calories than nutritional yeast - alfalfa sprout has 23 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, nutritional yeast is lighter in protein, heavier in carbs and lighter in fat compared to alfalfa sprouts per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Alfalfa Sprouts
Protein 41% 52%
Carbohydrates 42% 27%
Fat 17% 21%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and alfalfa sprout has 95% less carbohydrates than nutritional yeast - alfalfa sprout has 2.1g 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 13 times more dietary fiber than alfalfa sprout - alfalfa sprout has 1.9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Alfalfa sprouts and nutritional yeast contain similar amounts of sugar - alfalfa sprout has 0.2g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Nutritional yeast is an excellent source of protein and it has 914% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Alfalfa sprouts and nutritional yeast contain similar amounts of saturated fat - alfalfa sprout has 0.07g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Alfalfa sprout has 26 times more Vitamin C than nutritional yeast - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Alfalfa sprout has more Vitamin A than nutritional yeast - alfalfa sprout has 8ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Alfalfa sprouts and nutritional yeast contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Alfalfa sprout has 75 times more Vitamin K than nutritional yeast - alfalfa sprout has 30.5ug 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.

Nutritional Yeast Alfalfa Sprouts
Thiamin 10.99 MG 0.076 MG
Riboflavin 4 MG 0.126 MG
Niacin 40.2 MG 0.481 MG
Pantothenic acid 13.5 MG 0.563 MG
Vitamin B6 1.5 MG 0.034 MG
Folate 2340 UG 36 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Alfalfa sprouts and nutritional yeast contain similar amounts of calcium - alfalfa sprout has 32mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 126% more iron than alfalfa sprout - alfalfa sprout has 0.96mg 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 11 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Alfalfa Sprouts
linoleic acid 0.017 G 0.234 G
Total 0.017 G 0.234 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 Alfalfa Sprouts .

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .

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FAQ

Does alfalfa sprouts or nutritional yeast contain more calories in 100 grams?
Nutritional yeast is high in calories and alfalfa sprout has 90% less calories than nutritional yeast - alfalfa sprout has 23 calories in 100g and nutritional yeast has 325 calories.

Is alfalfa sprouts or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 910% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does alfalfa sprouts or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and alfalfa sprout has 100% fewer carbohydrates than nutritional yeast - alfalfa sprout has 2.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does alfalfa sprouts or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 11 times more potassium than alfalfa sprout - alfalfa sprout has 79mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.