Mushroom vs. Nutritional Yeast

Nutrition comparison of Mushroom and Nutritional Yeast


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

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

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

  • Both nutritional yeast and mushroom are high in potassium.
  • 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 and protein.
Detailed nutritional comparison of mushroom 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: Mushroom (Mushrooms, white, raw) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Nutritional Yeast src

Calories and Carbs

calories

Nutritional yeast is high in calories and mushroom has 93% less calories than nutritional yeast - nutritional yeast has 325 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is heavier in carbs, lighter in fat and similar to nutritional yeast for protein. Mushroom has a macronutrient ratio of 44:47:10 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Nutritional Yeast
Protein 44% 41%
Carbohydrates 47% 42%
Fat 10% 17%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and mushroom has 92% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Nutritional yeast is an excellent source of dietary fiber and it has 25 times more dietary fiber than mushroom - nutritional yeast has 26.9g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Nutritional yeast has less sugar than mushroom - mushroom has 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 12 times more protein than mushroom - nutritional yeast has 40.4g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Nutritional yeast and mushroom contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Nutritional yeast and mushroom contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin D

Mushroom has more Vitamin D than nutritional yeast - mushroom has 7iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Mushroom and nutritional yeast contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Nutritional yeast and mushroom contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.

The B Vitamins

Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Mushroom Nutritional Yeast
Thiamin 0.081 MG 10.99 MG
Riboflavin 0.402 MG 4 MG
Niacin 3.607 MG 40.2 MG
Pantothenic acid 1.497 MG 13.5 MG
Vitamin B6 0.104 MG 1.5 MG
Folate 17 UG 2340 UG
Vitamin B12 0.04 UG 12.07 UG

Minerals

calcium

Nutritional yeast has 900% more calcium than mushroom - nutritional yeast has 30mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 334% more iron than mushroom - nutritional yeast has 2.2mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both nutritional yeast and mushroom are high in potassium. Nutritional yeast has 200% more potassium than mushroom - nutritional yeast has 955mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Mushroom Nutritional Yeast
linoleic acid 0.16 G 0.017 G
Total 0.16 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 Mushroom or Nutritional Yeast .

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

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FAQ

Does nutritional yeast or mushroom contain more calories in 100 grams?
Nutritional yeast is high in calories and mushroom has 90% less calories than nutritional yeast - nutritional yeast has 325 calories in 100g and mushroom has 22 calories.

Is nutritional yeast or mushroom better for protein?
Nutritional yeast is a fantastic source of protein and it has 12 times more protein than mushroom - nutritional yeast has 40.4g of protein per 100 grams and mushroom has 3.1g of protein.

Does nutritional yeast or mushroom have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and mushroom has 90% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does nutritional yeast or mushroom contain more potassium?
Both nutritional yeast and mushroom are high in potassium. Nutritional yeast has 200% more potassium than mushroom - nutritional yeast has 955mg of potassium in 100 grams and mushroom has 318mg of potassium.