Nutritional Yeast vs. Garlic

Nutrition comparison of Nutritional Yeast and Garlic


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

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

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

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


Image of Nutritional Yeast src
Image of Garlic src

Calories and Carbs

calories

Both garlic and nutritional yeast are high in calories. Nutritional yeast has 118% more calories than garlic - garlic has 149 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, nutritional yeast is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Garlic
Protein 41% 16%
Carbohydrates 42% 82%
Fat 17% 3%
Alcohol ~ ~

carbohydrates

Both garlic and nutritional yeast are high in carbohydrates. Nutritional yeast has 25% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both garlic and nutritional yeast are high in dietary fiber. Nutritional yeast has 11 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Garlic and nutritional yeast contain similar amounts of sugar - garlic has 1g 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 536% more protein than garlic - garlic has 6.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Garlic and nutritional yeast contain similar amounts of saturated fat - garlic has 0.09g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 103 times more Vitamin C than nutritional yeast - garlic has 31.2mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Garlic and nutritional yeast contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Garlic and nutritional yeast contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Garlic and nutritional yeast contain similar amounts of Vitamin K - garlic has 1.7ug 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, folate and Vitamin B12. Both nutritional yeast and garlic contain significant amounts of Vitamin B6.

Nutritional Yeast Garlic
Thiamin 10.99 MG 0.2 MG
Riboflavin 4 MG 0.11 MG
Niacin 40.2 MG 0.7 MG
Pantothenic acid 13.5 MG 0.596 MG
Vitamin B6 1.5 MG 1.235 MG
Folate 2340 UG 3 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Garlic is an excellent source of calcium and it has 503% more calcium than nutritional yeast - garlic has 181mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 28% more iron than garlic - garlic has 1.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both garlic and nutritional yeast are high in potassium. Nutritional yeast has 138% more potassium than garlic - garlic has 401mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Garlic
linoleic acid 0.017 G 0.229 G
Total 0.017 G 0.229 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 Garlic .

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

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FAQ

Does garlic or nutritional yeast contain more calories in 100 grams?
Both garlic and nutritional yeast are high in calories. Nutritional yeast has 120% more calories than garlic - garlic has 149 calories in 100g and nutritional yeast has 325 calories.

Is garlic or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 540% more protein than garlic - garlic has 6.4g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does garlic or nutritional yeast have more carbohydrates?
By weight, both garlic and nutritional yeast are high in carbohydrates. nutritional yeast has 30% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does garlic or nutritional yeast contain more calcium?
Garlic is a rich source of calcium and it has 500% more calcium than nutritional yeast - garlic has 181mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does garlic or nutritional yeast contain more potassium?
Both garlic and nutritional yeast are high in potassium. Nutritional yeast has 140% more potassium than garlic - garlic has 401mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.

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