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.
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.
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) .
Nutritional Yeast g
()
|
Daily Values (%) |
Garlic 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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.