Nutritional Yeast vs. Tofu

Nutrition comparison of Nutritional Yeast and Tofu


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

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

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

  • Both tofu and nutritional yeast are high in iron and protein.
  • 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 potassium.
  • Tofu is an excellent source of calcium.
Detailed nutritional comparison of nutritional yeast and tofu 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Tofu src

Calories and Carbs

calories

Nutritional yeast is high in calories and tofu has 77% less calories than nutritional yeast - tofu has 76 calories per 100 grams and nutritional yeast has 325 calories.

Nutritional Yeast Tofu
Protein 41% 39%
Carbohydrates 41% 9%
Fat 17% 52%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and tofu has 95% less carbohydrates than nutritional yeast - tofu has 1.9g 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 88 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Tofu and nutritional yeast contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Both tofu and nutritional yeast are high in protein. Nutritional yeast has 400% more protein than tofu - tofu has 8.1g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Tofu and nutritional yeast contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

Tofu and nutritional yeast contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and nutritional yeast has 0.3mg of Vitamin C.

Vitamin A

Tofu has more Vitamin A than nutritional yeast - tofu has 25.5ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Tofu and nutritional yeast contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Tofu and nutritional yeast contain similar amounts of Vitamin K - tofu has 2.4ug 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 Tofu
Thiamin 10.99 MG 0.081 MG
Riboflavin 4 MG 0.052 MG
Niacin 40.2 MG 0.195 MG
Pantothenic acid 13.5 MG 0.068 MG
Vitamin B6 1.5 MG 0.047 MG
Folate 2340 UG 15 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Tofu is an excellent source of calcium and it has 10 times more calcium than nutritional yeast - tofu has 350mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both tofu and nutritional yeast are high in iron. Tofu has 147% more iron than nutritional yeast - tofu has 5.4mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Nutritional yeast is an excellent source of potassium and it has 689% more potassium than tofu - tofu has 121mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Tofu
linoleic acid 0.017 G 2.38 G
Total 0.017 G 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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G Water G
G Starch G
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FAQ

Does tofu or nutritional yeast contain more calories in 100 grams?
Nutritional yeast is high in calories and tofu has 80% less calories than nutritional yeast - tofu has 76 calories in 100g and nutritional yeast has 325 calories.

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

Does tofu or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and tofu has 100% fewer carbohydrates than nutritional yeast - tofu has 1.9g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does tofu or nutritional yeast contain more calcium?
Tofu is a rich source of calcium and it has 10 times more calcium than nutritional yeast - tofu has 350mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does tofu or nutritional yeast contain more iron?
Both tofu and nutritional yeast are high in iron. Tofu has 150% more iron than nutritional yeast - tofu has 5.4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does tofu or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 690% more potassium than tofu - tofu has 121mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.

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