Nutritional Yeast vs. Nori

Nutrition comparison of Nutritional Yeast and Nori


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

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

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

  • Both nori and nutritional yeast are high in potassium.
  • Nori is an excellent source of Vitamin A, Vitamin C and calcium.
  • Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Nutritional yeast is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of nutritional yeast and nori 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 Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Nori src

Calories and Carbs

calories

Nutritional yeast is high in calories and nori has 89% less calories than nutritional yeast - nori has 35 calories per 100 grams and nutritional yeast has 325 calories.

For macronutrient ratios, nutritional yeast is lighter in protein, heavier in fat and similar to nori for carbs. Nutritional yeast has a macronutrient ratio of 41:42:17 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Nori
Protein 41% 50%
Carbohydrates 42% 44%
Fat 17% 6%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and nori has 88% less carbohydrates than nutritional yeast - nori has 5.1g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Nutritional yeast is an excellent source of dietary fiber and it has 88 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Nori and nutritional yeast contain similar amounts of sugar - nori has 0.49g 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 596% more protein than nori - nori has 5.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Nori and nutritional yeast contain similar amounts of saturated fat - nori has 0.06g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Nori is an excellent source of Vitamin C and it has 129 times more Vitamin C than nutritional yeast - nori has 39mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Nori is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - nori has 260ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Nori has more Vitamin E than nutritional yeast - nori has 1mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Nori and nutritional yeast contain similar amounts of Vitamin K - nori has 4ug 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 Nori
Thiamin 10.99 MG 0.098 MG
Riboflavin 4 MG 0.446 MG
Niacin 40.2 MG 1.47 MG
Pantothenic acid 13.5 MG 0.521 MG
Vitamin B6 1.5 MG 0.159 MG
Folate 2340 UG 146 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Nori is an excellent source of calcium and it has 133% more calcium than nutritional yeast - nori has 70mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nori and nutritional yeast contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both nori and nutritional yeast are high in potassium. Nutritional yeast has 168% more potassium than nori - nori 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, both nutritional yeast and nori contain small amounts of linoleic acid.

Nutritional Yeast Nori
linoleic acid 0.017 G 0.004 G
other omega 6 ~ 0.009 G
Total 0.017 G 0.013 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 Nori .

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

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G Water G
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FAQ

Does nori or nutritional yeast contain more calories in 100 grams?
Nutritional yeast is high in calories and nori has 90% less calories than nutritional yeast - nori has 35 calories in 100g and nutritional yeast has 325 calories.

Is nori or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 600% more protein than nori - nori has 5.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does nori or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and nori has 90% fewer carbohydrates than nutritional yeast - nori has 5.1g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does nori or nutritional yeast contain more calcium?
Nori is a rich source of calcium and it has 130% more calcium than nutritional yeast - nori has 70mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

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