Nutritional Yeast vs. Spinach

Nutrition comparison of Nutritional Yeast and Spinach

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

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

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

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

Image of Nutritional Yeast src
Image of Spinach src

Calories and Carbs

calories

Nutritional yeast is high in calories and spinach has 93% less calories than nutritional yeast - spinach has 23 calories per 100 grams and nutritional yeast has 325 calories.

Nutritional Yeast Spinach
Protein 41% 40%
Carbohydrates 41% 49%
Fat 17% 10%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and spinach has 91% less carbohydrates than nutritional yeast - spinach has 3.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both spinach and nutritional yeast are high in dietary fiber. Nutritional yeast has 11 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Spinach and nutritional yeast contain similar amounts of sugar - spinach has 0.42g 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 13 times more protein than spinach - spinach has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 92 times more Vitamin C than nutritional yeast - spinach has 28.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than nutritional yeast - spinach has 469ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than nutritional yeast - spinach has 2mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than nutritional yeast - spinach has 482.9ug 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 Spinach
Thiamin 10.99 MG 0.078 MG
Riboflavin 4 MG 0.189 MG
Niacin 40.2 MG 0.724 MG
Pantothenic acid 13.5 MG 0.065 MG
Vitamin B6 1.5 MG 0.195 MG
Folate 2340 UG 194 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Spinach is an excellent source of calcium and it has 230% more calcium than nutritional yeast - spinach has 99mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both spinach and nutritional yeast are high in iron. Spinach has 25% more iron than nutritional yeast - spinach has 2.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both spinach and nutritional yeast are high in potassium. Nutritional yeast has 71% more potassium than spinach - spinach has 558mg 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 spinach contain small amounts of linoleic acid.

Nutritional Yeast Spinach
linoleic acid 0.017 G 0.026 G
Total 0.017 G 0.026 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 Spinach (Spinach, raw) .

Nutritional Yeast 4g

( tsp )
Daily Values (%)

Spinach 30g

( cup )
13KCAL 1%
88% calories
6.9KCAL 0.3%
1.6G 1%
45% carbohydrates
1.1G 0.4%
1.1G 4%
67% dietary fiber
0.66G 3%
sugar >999% 0.13G
0.3G 1%
150% total fat
0.12G 0.2%
0.04G 0.2%
100% saturated fat
0.02G 0.1%
0.17G >999% monounsaturated fat 0G
0G polyunsaturated fat >999% 0.05G
2MG 0.1%
sodium >999%
24MG 2%
Vitamins and Minerals
Vitamin A >999%
141UG 20%
Vitamin C >999%
8.4MG 11%
1.2MG 0.1%
calcium >999%
30MG 3%
0.09MG 1%
iron 799%
0.81MG 5%
2.2MG 1%
magnesium 991%
24MG 8%
38MG 2%
potassium 339%
167MG 7%
0.44MG 40%
>999% thiamin (Vit B1)
0.02MG 2%
0.16MG 15%
166% riboflavin (Vit B2)
0.06MG 5%
1.6MG 12%
627% niacin (Vit B3)
0.22MG 2%
0.06MG 5%
Vitamin B6
0.06MG 5%
0.54MG 11%
>999% pantothenic acid (Vit B5)
0.02MG 0.4%
94UG 23%
62% folate (Vit B9)
58UG 15%
0.48UG 20%
>999% Vitamin B12
Vitamin E >999%
0.61MG 4%
Vitamin K >999%
145UG 161%
1.6G 3%
86% protein
0.86G 2%
1.3MG 0.3%
choline 346%
5.8MG 1%
0.02MG 2%
copper 100%
0.04MG 3%
0.01MG 1%
manganese >999%
0.27MG 15%
25MG 4%
67% phosphorus
15MG 2%
0.32UG 1%
7% selenium
0.3UG 1%
0.32MG 4%
100% zinc
0.16MG 2%
0.2G Water >999% 27G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), cholesterol, trans fat.

FAQ

Does spinach or nutritional yeast contain more calories in 100 grams?
Nutritional yeast is high in calories and spinach has 90% less calories than nutritional yeast - spinach has 23 calories in 100g and nutritional yeast has 325 calories.

Is spinach or nutritional yeast better for protein?
Nutritional yeast is a fantastic source of protein and it has 13 times more protein than spinach - spinach has 2.9g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does spinach or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and spinach has 90% fewer carbohydrates than nutritional yeast - spinach has 3.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does spinach or nutritional yeast contain more calcium?
Spinach is a rich source of calcium and it has 230% more calcium than nutritional yeast - spinach has 99mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does spinach or nutritional yeast contain more iron?
Both spinach and nutritional yeast are high in iron. Spinach has 30% more iron than nutritional yeast - spinach has 2.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does spinach or nutritional yeast contain more potassium?
Both spinach and nutritional yeast are high in potassium. Nutritional yeast has 70% more potassium than spinach - spinach has 558mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.