Canned Tuna vs. Nutritional Yeast
Nutrition comparison of Canned Tuna and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and nutritional yeast:
- Both canned tuna and nutritional yeast are high in calories, potassium and protein.
- 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.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and nutritional yeast are high in calories. Nutritional yeast has 154% more calories than canned tuna - canned tuna has 128 calories per 100 grams and nutritional yeast has 325 calories.
| Canned Tuna | Nutritional Yeast | |
|---|---|---|
| Protein | 78% | 41% |
| Carbohydrates | ~ | 41% |
| Fat | 22% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and canned tuna has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and canned tuna does not contain significant amounts.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - nutritional yeast has 26.9g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and nutritional yeast are high in protein. Nutritional yeast has 71% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Canned tuna and nutritional yeast contain similar amounts of saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Nutritional yeast has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Nutritional yeast and canned tuna contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.
Vitamin A
Canned tuna has more Vitamin A than nutritional yeast - canned tuna has 6ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and canned tuna contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Canned Tuna | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.008 MG | 10.99 MG |
| Riboflavin | 0.044 MG | 4 MG |
| Niacin | 5.799 MG | 40.2 MG |
| Pantothenic acid | 0.124 MG | 13.5 MG |
| Vitamin B6 | 0.217 MG | 1.5 MG |
| Folate | 2 UG | 2340 UG |
| Vitamin B12 | 1.17 UG | 12.07 UG |
Minerals
calcium
Nutritional yeast has 114% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 124% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both canned tuna and nutritional yeast are high in potassium. Nutritional yeast has 303% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, canned tuna has more linoleic acid than nutritional yeast per 100 grams.
| Canned Tuna | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.055 G | 0.017 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 G | 0.017 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Canned Tuna g
()
|
Daily Values (%) |
Nutritional Yeast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or nutritional yeast contain more calories in 100 grams?Both canned tuna and nutritional yeast are high in calories. Nutritional yeast has 150% more calories than canned tuna - canned tuna has 128 calories in 100g and nutritional yeast has 325 calories.
Is canned tuna or nutritional yeast better for protein?
Both canned tuna and nutritional yeast are high in protein. Nutritional yeast has 70% more protein than canned tuna - canned tuna has 23.6g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does nutritional yeast or canned tuna have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and canned tuna has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and canned tuna has no carbs..
Does canned tuna or nutritional yeast contain more potassium?
Both canned tuna and nutritional yeast are high in potassium. Nutritional yeast has 300% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.