Nutritional Yeast vs. Soy Flour

Nutrition comparison of Nutritional Yeast and Soy Flour


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 flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both soy flour and nutritional yeast are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, folate and Vitamin B12.
  • Soy flour is an excellent source of calcium.
Detailed nutritional comparison of nutritional yeast and soy flour 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 Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Soy Flour src

Calories and Carbs

calories

Both soy flour and nutritional yeast are high in calories. Soy flour has 14% more calories than nutritional yeast - soy flour has 372 calories per 100 grams and nutritional yeast has 325 calories.

Nutritional Yeast Soy Flour
Protein 41% 49%
Carbohydrates 41% 31%
Fat 17% 20%
Alcohol ~ ~

carbohydrates

Both soy flour and nutritional yeast are high in carbohydrates. Nutritional yeast has 35% more carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.

dietary fiber

Both soy flour and nutritional yeast are high in dietary fiber. Nutritional yeast has 68% more dietary fiber than soy flour - soy flour has 16g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.

sugar

Nutritional yeast has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and nutritional yeast does not contain significant amounts.

Protein

protein

Both soy flour and nutritional yeast are high in protein. Soy flour has 23% more protein than nutritional yeast - soy flour has 49.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Fat

saturated fat

Soy flour and nutritional yeast contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Soy flour and nutritional yeast contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than nutritional yeast - soy flour has 0.55mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.

Vitamin K

Soy flour and nutritional yeast contain similar amounts of Vitamin K - soy flour has 3.9ug 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, folate and Vitamin B12. Both nutritional yeast and soy flour contain significant amounts of Vitamin B6.

Nutritional Yeast Soy Flour
Thiamin 10.99 MG 1.088 MG
Riboflavin 4 MG 0.28 MG
Niacin 40.2 MG 2.95 MG
Pantothenic acid 13.5 MG 1.55 MG
Vitamin B6 1.5 MG 1.05 MG
Folate 2340 UG 289 UG
Vitamin B12 12.07 UG ~

Minerals

calcium

Soy flour is an excellent source of calcium and it has 850% more calcium than nutritional yeast - soy flour has 285mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.

iron

Both soy flour and nutritional yeast are high in iron. Soy flour has 278% more iron than nutritional yeast - soy flour has 8.2mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.

potassium

Both soy flour and nutritional yeast are high in potassium. Soy flour has 119% more potassium than nutritional yeast - soy flour has 2090mg 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 flour has more linoleic acid than nutritional yeast per 100 grams.

Nutritional Yeast Soy Flour
linoleic acid 0.017 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.017 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or nutritional yeast contain more calories in 100 grams?
Both soy flour and nutritional yeast are high in calories. Soy flour has 10% more calories than nutritional yeast - soy flour has 372 calories in 100g and nutritional yeast has 325 calories.

Is soy flour or nutritional yeast better for protein?
Both soy flour and nutritional yeast are high in protein. Soy flour has 20% more protein than nutritional yeast - soy flour has 49.8g of protein per 100 grams and nutritional yeast has 40.4g of protein.

Does soy flour or nutritional yeast have more carbohydrates?
By weight, both soy flour and nutritional yeast are high in carbohydrates. nutritional yeast has 40% more carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.

Does soy flour or nutritional yeast contain more calcium?
Soy flour is a rich source of calcium and it has 850% more calcium than nutritional yeast - soy flour has 285mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.

Does soy flour or nutritional yeast contain more iron?
Both soy flour and nutritional yeast are high in iron. Soy flour has 280% more iron than nutritional yeast - soy flour has 8.2mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.

Does soy flour or nutritional yeast contain more potassium?
Both soy flour and nutritional yeast are high in potassium. Soy flour has 120% more potassium than nutritional yeast - soy flour has 2090mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.

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