Salmon vs. Nutritional Yeast

Nutrition comparison of Salmon and Nutritional Yeast

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

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

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

  • Both nutritional yeast and salmon 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.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.

Image of Salmon src
Image of Nutritional Yeast src

Calories and Carbs

calories

Both nutritional yeast and salmon are high in calories. Nutritional yeast has 156% more calories than salmon - nutritional yeast has 325 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and heavier in fat compared to nutritional yeast per calorie. Salmon has a macronutrient ratio of 67:0:33 and for nutritional yeast, 41:42:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Nutritional Yeast
Protein 67% 41%
Carbohydrates ~ 42%
Fat 33% 17%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and salmon has less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than salmon - nutritional yeast has 26.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both nutritional yeast and salmon are high in protein. Nutritional yeast has 97% more protein than salmon - nutritional yeast has 40.4g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Nutritional yeast and salmon contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and nutritional yeast are low in trans fat - salmon has 0.03g of trans fat per 100 grams and nutritional yeast does not contain significant amounts.

cholesterol

Nutritional yeast has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.

Vitamins

Vitamin C

Nutritional yeast and salmon contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has more Vitamin A than nutritional yeast - salmon has 35ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than nutritional yeast - salmon has 435iu of Vitamin D per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Salmon has more Vitamin E than nutritional yeast - salmon has 0.4mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Nutritional yeast and salmon contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Salmon Nutritional Yeast
Thiamin 0.08 MG 10.99 MG
Riboflavin 0.105 MG 4 MG
Niacin 7.995 MG 40.2 MG
Pantothenic acid 1.03 MG 13.5 MG
Vitamin B6 0.611 MG 1.5 MG
Folate 4 UG 2340 UG
Vitamin B12 4.15 UG 12.07 UG

Minerals

calcium

Nutritional yeast has 329% more calcium than salmon - nutritional yeast has 30mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 471% more iron than salmon - nutritional yeast has 2.2mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both nutritional yeast and salmon are high in potassium. Nutritional yeast has 161% more potassium than salmon - nutritional yeast has 955mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Salmon Nutritional Yeast
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.017 G
Total 0.085 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 Salmon or Nutritional Yeast .

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

Salmon 100g

( 100 g )
Daily Values (%)

Nutritional Yeast 100g

( 100 g )
127KCAL 6%
calories 156%
325KCAL 16%
carbohydrates >999%
41G 17%
dietary fiber >999%
27G 108%
4.4G 7%
total fat 73%
7.6G 12%
0.81G 5%
saturated fat 23%
1G 6%
1.3G monounsaturated fat 231% 4.3G
0.81G >999% polyunsaturated fat 0.02G
0.03G >999% trans fat
46MG >999% cholesterol
75MG 5%
47% sodium
51MG 3%
Vitamins and Minerals
35UG 5%
>999% Vitamin A
Vitamin C >999%
0.3MG 0.4%
435IU 87%
>999% Vitamin D
7MG 1%
calcium 329%
30MG 3%
0.38MG 2%
iron 479%
2.2MG 12%
27MG 9%
magnesium 100%
54MG 17%
366MG 16%
potassium 161%
955MG 42%
0.08MG 7%
thiamin (Vit B1) >999%
11MG 999%
0.11MG 10%
riboflavin (Vit B2) >999%
4MG 364%
8MG 57%
niacin (Vit B3) 400%
40MG 287%
0.61MG 47%
Vitamin B6 146%
1.5MG 115%
1MG 21%
pantothenic acid (Vit B5) >999%
14MG 270%
4UG 1%
folate (Vit B9) >999%
2340UG 585%
4.2UG 173%
Vitamin B12 186%
12UG 503%
0.4MG 3%
>999% Vitamin E
0.4UG 0.4%
Vitamin K
0.4UG 0.4%
21G 41%
protein 90%
40G 81%
95MG 22%
197% choline
32MG 8%
0.06MG 5%
copper 632%
0.44MG 36%
0.01MG 1%
manganese >999%
0.31MG 17%
261MG 37%
phosphorus 144%
637MG 91%
31UG 57%
292% selenium
7.9UG 14%
0.39MG 5%
zinc >999%
7.9MG 99%
76G >999% Water 5.1G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), sugar.

FAQ

Does nutritional yeast or salmon contain more calories in 100 grams?
Both nutritional yeast and salmon are high in calories. Nutritional yeast has 160% more calories than salmon - nutritional yeast has 325 calories in 100g and salmon has 127 calories.

Is nutritional yeast or salmon better for protein?
Both nutritional yeast and salmon are high in protein. Nutritional yeast has 100% more protein than salmon - nutritional yeast has 40.4g of protein per 100 grams and salmon has 20.5g of protein.

Does nutritional yeast or salmon have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and salmon has fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and salmon has no carbs..

Does nutritional yeast or salmon contain more potassium?
Both nutritional yeast and salmon are high in potassium. Nutritional yeast has 160% more potassium than salmon - nutritional yeast has 955mg of potassium in 100 grams and salmon has 366mg of potassium.