Wheat Flour vs. Nutritional Yeast
Nutrition comparison of Wheat Flour and Nutritional Yeast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
nutritional yeast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and nutritional yeast:
- Both wheat flour and nutritional yeast are high in calories, carbohydrates, dietary fiber, 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 potassium.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and nutritional yeast are high in calories. Wheat flour has 11% more calories than nutritional yeast - wheat flour has 361 calories per 100 grams and nutritional yeast has 325 calories.
| Wheat Flour | Nutritional Yeast | |
|---|---|---|
| Protein | 14% | 41% |
| Carbohydrates | 82% | 41% |
| Fat | 4% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and nutritional yeast are high in carbohydrates. Wheat flour has 76% more carbohydrates than nutritional yeast - wheat flour has 72.5g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Both wheat flour and nutritional yeast are high in dietary fiber. Nutritional yeast has 10 times more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and nutritional yeast has 26.9g of dietary fiber.
sugar
Wheat flour and nutritional yeast contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and nutritional yeast does not contain significant amounts.
Protein
protein
Both wheat flour and nutritional yeast are high in protein. Nutritional yeast has 238% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Wheat flour and nutritional yeast contain similar amounts of saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and wheat flour contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and nutritional yeast contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than nutritional yeast - wheat flour has 0.4mg of Vitamin E per 100 grams and nutritional yeast does not contain significant amounts.
Vitamin K
Wheat flour and nutritional yeast contain similar amounts of Vitamin K - wheat flour has 0.3ug 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.
| Wheat Flour | Nutritional Yeast | |
|---|---|---|
| Thiamin | 0.812 MG | 10.99 MG |
| Riboflavin | 0.512 MG | 4 MG |
| Niacin | 7.554 MG | 40.2 MG |
| Pantothenic acid | 0.438 MG | 13.5 MG |
| Vitamin B6 | 0.037 MG | 1.5 MG |
| Folate | 183 UG | 2340 UG |
| Vitamin B12 | ~ | 12.07 UG |
Minerals
calcium
Nutritional yeast has 100% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both wheat flour and nutritional yeast are high in iron. Wheat flour has 103% more iron than nutritional yeast - wheat flour has 4.4mg 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 855% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than nutritional yeast per 100 grams.
| Wheat Flour | Nutritional Yeast | |
|---|---|---|
| linoleic acid | 0.685 G | 0.017 G |
| Total | 0.685 G | 0.017 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: Wheat Flour (Wheat flour, white, bread, enriched) and Nutritional Yeast (Leavening agents, yeast, baker's, active dry) .
Wheat Flour g
()
|
Daily Values (%) |
Nutritional Yeast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or nutritional yeast contain more calories in 100 grams?Both wheat flour and nutritional yeast are high in calories. Wheat flour has 10% more calories than nutritional yeast - wheat flour has 361 calories in 100g and nutritional yeast has 325 calories.
Is wheat flour or nutritional yeast better for protein?
Both wheat flour and nutritional yeast are high in protein. Nutritional yeast has 240% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does wheat flour or nutritional yeast have more carbohydrates?
By weight, both wheat flour and nutritional yeast are high in carbohydrates. wheat flour has 80% more carbohydrates than nutritional yeast - wheat flour has 72.5g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does wheat flour or nutritional yeast contain more iron?
Both wheat flour and nutritional yeast are high in iron. Wheat flour has 100% more iron than nutritional yeast - wheat flour has 4.4mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does wheat flour or nutritional yeast contain more potassium?
Nutritional yeast is a rich source of potassium and it has 860% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.