Avocado vs. Nutritional Yeast

Nutrition comparison of Avocado and Nutritional Yeast


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

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

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

  • Both avocado and nutritional yeast are high in calories, dietary fiber and potassium.
  • Avocado has signficantly more Vitamin C than nutritional yeast.
  • Nutritional yeast has 53% less saturated fat than avocado.
  • 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 protein.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Nutritional Yeast src

Calories and Carbs

calories

Both avocado and nutritional yeast are high in calories. Nutritional yeast has 95% more calories than avocado - avocado has 167 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to nutritional yeast per calorie. Avocado has a macronutrient ratio of 4:19:77 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Nutritional Yeast
Protein 4% 41%
Carbohydrates 19% 42%
Fat 77% 17%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and avocado has 79% less carbohydrates than nutritional yeast - avocado has 8.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both avocado and nutritional yeast are high in dietary fiber. Nutritional yeast has 296% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Avocado and nutritional yeast contain similar amounts of sugar - avocado has 0.3g 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 19 times more protein than avocado - avocado has 2g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Nutritional yeast has 53% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than nutritional yeast - avocado has 8.8mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than nutritional yeast - avocado has 7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Avocado has more Vitamin E than nutritional yeast - avocado has 2mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Avocado has 51 times more Vitamin K than nutritional yeast - avocado has 21ug 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.

Avocado Nutritional Yeast
Thiamin 0.075 MG 10.99 MG
Riboflavin 0.143 MG 4 MG
Niacin 1.912 MG 40.2 MG
Pantothenic acid 1.463 MG 13.5 MG
Vitamin B6 0.287 MG 1.5 MG
Folate 89 UG 2340 UG
Vitamin B12 ~ 12.07 UG

Minerals

calcium

Nutritional yeast has 131% more calcium than avocado - avocado has 13mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 256% more iron than avocado - avocado has 0.61mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both avocado and nutritional yeast are high in potassium. Nutritional yeast has 88% more potassium than avocado - avocado has 507mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Avocado Nutritional Yeast
linoleic acid 1.674 G 0.017 G
other omega 6 0.015 G ~
Total 1.689 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 Avocado or Nutritional Yeast .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .

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FAQ

Does avocado or nutritional yeast contain more calories in 100 grams?
Both avocado and nutritional yeast are high in calories. Nutritional yeast has 100% more calories than avocado - avocado has 167 calories in 100g and nutritional yeast has 325 calories.

Is avocado or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 19 times more protein than avocado - avocado has 2g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does avocado or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and avocado has 80% fewer carbohydrates than nutritional yeast - avocado has 8.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does avocado or nutritional yeast contain more potassium?
Both avocado and nutritional yeast are high in potassium. Nutritional yeast has 90% more potassium than avocado - avocado has 507mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.