Nutritional Yeast vs. Pork
Nutrition comparison of Nutritional Yeast and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and pork:
- Both pork and nutritional yeast are high in calories, potassium and protein.
- 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.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and nutritional yeast are high in calories. Nutritional yeast has a little more calories (9%) than pork by weight - pork has 297 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is heavier in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Nutritional yeast has a macronutrient ratio of 41:41:17 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Pork | |
|---|---|---|
| Protein | 41% | 36% |
| Carbohydrates | 41% | ~ |
| Fat | 17% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and pork has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than pork - nutritional yeast has 26.9g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and nutritional yeast are high in protein. Nutritional yeast has 57% more protein than pork - pork has 25.7g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and nutritional yeast has 87% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
cholesterol
Nutritional yeast has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.
Vitamins
Vitamin C
Pork and nutritional yeast contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.
Vitamin A
Pork and nutritional yeast contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than nutritional yeast - pork has 21iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Pork and nutritional yeast contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Nutritional yeast and pork contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Pork | |
|---|---|---|
| Thiamin | 10.99 MG | 0.706 MG |
| Riboflavin | 4 MG | 0.22 MG |
| Niacin | 40.2 MG | 4.206 MG |
| Pantothenic acid | 13.5 MG | 0.52 MG |
| Vitamin B6 | 1.5 MG | 0.391 MG |
| Folate | 2340 UG | 6 UG |
| Vitamin B12 | 12.07 UG | 0.54 UG |
Minerals
calcium
Pork and nutritional yeast contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Nutritional yeast is a great source of iron and it has 68% more iron than pork - pork has 1.3mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both pork and nutritional yeast are high in potassium. Nutritional yeast has 164% more potassium than pork - pork has 362mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Pork | |
|---|---|---|
| linoleic acid | 0.017 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.017 G | 1.72 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Pork (Pork, fresh, ground, cooked) .
Nutritional Yeast g
()
|
Daily Values (%) |
Cooked Pork 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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 pork or nutritional yeast contain more calories in 100 grams?Both pork and nutritional yeast are high in calories. Nutritional yeast has a little more calories ( 10%) than pork by weight - pork has 297 calories in 100g and nutritional yeast has 325 calories.
Is pork or nutritional yeast better for protein?
Both pork and nutritional yeast are high in protein. Nutritional yeast has 60% more protein than pork - pork has 25.7g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does nutritional yeast or pork have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and pork has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and pork has no carbs..
Does pork or nutritional yeast contain more potassium?
Both pork and nutritional yeast are high in potassium. Nutritional yeast has 160% more potassium than pork - pork has 362mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.