Nutritional Yeast vs. Soy Sauce

Nutrition comparison of Nutritional Yeast and Soy Sauce


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

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

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

  • Both soy sauce and nutritional yeast are high in 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.
Detailed nutritional comparison of nutritional yeast and soy sauce 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 Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Soy Sauce src

Calories and Carbs

calories

Nutritional yeast is high in calories and soy sauce has 84% less calories than nutritional yeast - soy sauce has 53 calories per 100 grams and nutritional yeast has 325 calories.

Nutritional Yeast Soy Sauce
Protein 41% 56%
Carbohydrates 42% 34%
Fat 17% 9%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and soy sauce has 88% less carbohydrates than nutritional yeast - soy sauce has 4.9g 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 32 times more dietary fiber than soy sauce - soy sauce has 0.8g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Soy sauce and nutritional yeast contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Both soy sauce and nutritional yeast are high in protein. Nutritional yeast has 397% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Soy sauce and nutritional yeast contain similar amounts of saturated fat - soy sauce has 0.07g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin K

Nutritional yeast and soy sauce contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and soy sauce 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 Soy Sauce
Thiamin 10.99 MG 0.033 MG
Riboflavin 4 MG 0.165 MG
Niacin 40.2 MG 2.196 MG
Pantothenic acid 13.5 MG 0.297 MG
Vitamin B6 1.5 MG 0.148 MG
Folate 2340 UG 14 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Soy sauce and nutritional yeast contain similar amounts of calcium - soy sauce has 33mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 50% more iron than soy sauce - soy sauce has 1.5mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both soy sauce and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than soy sauce - soy sauce has 435mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Soy Sauce
linoleic acid 0.017 G 0.234 G
Total 0.017 G 0.234 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 Soy Sauce .

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does soy sauce or nutritional yeast contain more calories in 100 grams?
Nutritional yeast is high in calories and soy sauce has 80% less calories than nutritional yeast - soy sauce has 53 calories in 100g and nutritional yeast has 325 calories.

Is soy sauce or nutritional yeast better for protein?
Both soy sauce and nutritional yeast are high in protein. Nutritional yeast has 400% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does soy sauce or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and soy sauce has 90% fewer carbohydrates than nutritional yeast - soy sauce has 4.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does soy sauce or nutritional yeast contain more potassium?
Both soy sauce and nutritional yeast are high in potassium. Nutritional yeast has 120% more potassium than soy sauce - soy sauce has 435mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.