Nutritional Yeast vs. Coconut

Nutrition comparison of Nutritional Yeast and Coconut


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

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

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

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


Image of Nutritional Yeast src
Image of Coconut src

Calories and Carbs

calories

Both coconut and nutritional yeast are high in calories. Coconut has a little more calories (9%) than nutritional yeast by weight - coconut has 354 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, nutritional yeast is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Coconut
Protein 41% 4%
Carbohydrates 42% 16%
Fat 17% 80%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and coconut has 63% less carbohydrates than nutritional yeast - coconut has 15.2g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both coconut and nutritional yeast are high in dietary fiber. Nutritional yeast has 199% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Nutritional yeast has less sugar than coconut - coconut has 6.2g 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 11 times more protein than coconut - coconut has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Coconut is high in saturated fat and nutritional yeast has 97% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Coconut has 1000% more Vitamin C than nutritional yeast - coconut has 3.3mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin E

Coconut and nutritional yeast contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Coconut and nutritional yeast contain similar amounts of Vitamin K - coconut has 0.2ug 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 Coconut
Thiamin 10.99 MG 0.066 MG
Riboflavin 4 MG 0.02 MG
Niacin 40.2 MG 0.54 MG
Pantothenic acid 13.5 MG 0.3 MG
Vitamin B6 1.5 MG 0.054 MG
Folate 2340 UG 26 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Nutritional yeast has 114% more calcium than coconut - coconut has 14mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both coconut and nutritional yeast are high in iron. Coconut has 12% more iron than nutritional yeast - coconut has 2.4mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both coconut and nutritional yeast are high in potassium. Nutritional yeast has 168% more potassium than coconut - coconut has 356mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Coconut
linoleic acid 0.017 G 0.366 G
Total 0.017 G 0.366 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 Coconut .

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Coconut (Nuts, coconut meat, raw) .

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G Water G
G Starch G
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FAQ

Does coconut or nutritional yeast contain more calories in 100 grams?
Both coconut and nutritional yeast are high in calories. Coconut has a little more calories ( 10%) than nutritional yeast by weight - coconut has 354 calories in 100g and nutritional yeast has 325 calories.

Is coconut or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 11 times more protein than coconut - coconut has 3.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does coconut or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and coconut has 60% fewer carbohydrates than nutritional yeast - coconut has 15.2g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does coconut or nutritional yeast contain more iron?
Both coconut and nutritional yeast are high in iron. Coconut has 10% more iron than nutritional yeast - coconut has 2.4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does coconut or nutritional yeast contain more potassium?
Both coconut and nutritional yeast are high in potassium. Nutritional yeast has 170% more potassium than coconut - coconut has 356mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.