Nutritional Yeast vs. Whey Protein Powder

Nutrition comparison of Nutritional Yeast and Whey Protein Powder

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

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

For a quick recap of significant nutrients and differences in nutritional yeast and whey protein powder:

  • Both nutritional yeast and whey protein powder are high in calories, dietary fiber, potassium and protein.
  • Nutritional yeast has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Nutritional yeast is a great source of iron.
  • Whey protein powder is an excellent source of calcium.
Detailed nutritional comparison of nutritional yeast and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both nutritional yeast and whey protein powder are high in calories. Whey protein powder has a little more calories (8%) than nutritional yeast by weight - nutritional yeast has 325 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, nutritional yeast is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Nutritional yeast has a macronutrient ratio of 41:42:17 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Whey Protein Powder
Protein 41% 89%
Carbohydrates 42% 7%
Fat 17% 4%
Alcohol ~ ~

carbohydrates

Nutritional yeast is high in carbohydrates and whey protein powder has 85% less carbohydrates than nutritional yeast - nutritional yeast has 41.2g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both nutritional yeast and whey protein powder are high in dietary fiber. Nutritional yeast has 768% more dietary fiber than whey protein powder - nutritional yeast has 26.9g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

Protein

protein

Both nutritional yeast and whey protein powder are high in protein. Whey protein powder has 93% more protein than nutritional yeast - nutritional yeast has 40.4g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Nutritional yeast and whey protein powder contain similar amounts of saturated fat - nutritional yeast has 1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Nutritional yeast has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and nutritional yeast does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin K

Nutritional yeast and whey protein powder contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Nutritional yeast has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both nutritional yeast and whey protein powder contain significant amounts of riboflavin.

Nutritional Yeast Whey Protein Powder
Thiamin 10.99 MG 0.609 MG
Riboflavin 4 MG 2.017 MG
Niacin 40.2 MG 1.136 MG
Pantothenic acid 13.5 MG ~
Vitamin B6 1.5 MG 0.607 MG
Folate 2340 UG 33 UG
Vitamin B12 12.07 UG 2.45 UG

Minerals

calcium

Whey protein powder is an excellent source of calcium and it has 14 times more calcium than nutritional yeast - nutritional yeast has 30mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Nutritional yeast is a great source of iron and it has 92% more iron than whey protein powder - nutritional yeast has 2.2mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both nutritional yeast and whey protein powder are high in potassium. Nutritional yeast has 91% more potassium than whey protein powder - nutritional yeast has 955mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Nutritional Yeast Whey Protein Powder
linoleic acid 0.017 G 0.264 G
Total 0.017 G 0.264 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 Whey Protein Powder .

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Whey Protein Powder (Protein powder, whey based, NFS) .

Nutritional Yeast 100g

( 100 g )
Daily Values (%)

Whey Protein Powder 100g

( 100 g )
325KCAL 16%
calories 8%
352KCAL 18%
41G 17%
551% carbohydrates
6.3G 3%
27G 108%
771% dietary fiber
3.1G 12%
7.6G 12%
375% total fat
1.6G 2%
1G 6%
28% saturated fat
0.78G 4%
4.3G >999% monounsaturated fat 0.16G
0.02G polyunsaturated fat >999% 0.3G
cholesterol >999% 16MG
51MG 3%
sodium 206%
156MG 10%
Vitamins and Minerals
0.3MG 0.4%
>999% Vitamin C
30MG 3%
calcium >999%
469MG 47%
2.2MG 12%
100% iron
1.1MG 6%
54MG 17%
magnesium 261%
195MG 63%
955MG 42%
91% potassium
500MG 22%
11MG 999%
>999% thiamin (Vit B1)
0.61MG 55%
4MG 364%
100% riboflavin (Vit B2)
2MG 183%
40MG 287%
>999% niacin (Vit B3)
1.1MG 8%
1.5MG 115%
146% Vitamin B6
0.61MG 47%
14MG 270%
>999% pantothenic acid (Vit B5)
2340UG 585%
>999% folate (Vit B9)
33UG 8%
12UG 503%
380% Vitamin B12
2.5UG 102%
0.4UG 0.4%
>999% Vitamin K
40G 81%
protein 95%
78G 156%
32MG 8%
choline 600%
224MG 53%
0.44MG 36%
778% copper
0.05MG 4%
0.31MG 17%
>999% manganese
637MG 91%
phosphorus 107%
1321MG 189%
7.9UG 14%
selenium 242%
27UG 49%
7.9MG 99%
27% zinc
6.2MG 77%
5.1G 50% Water 3.4G


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

FAQ

Does nutritional yeast or whey protein powder contain more calories in 100 grams?
Both nutritional yeast and whey protein powder are high in calories. Whey protein powder has a little more calories ( 10%) than nutritional yeast by weight - nutritional yeast has 325 calories in 100g and whey protein powder has 352 calories.

Is nutritional yeast or whey protein powder better for protein?
Both nutritional yeast and whey protein powder are high in protein. Whey protein powder has 90% more protein than nutritional yeast - nutritional yeast has 40.4g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does nutritional yeast or whey protein powder have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and whey protein powder has 90% fewer carbohydrates than nutritional yeast - nutritional yeast has 41.2g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does nutritional yeast or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 14 times more calcium than nutritional yeast - nutritional yeast has 30mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does nutritional yeast or whey protein powder contain more potassium?
Both nutritional yeast and whey protein powder are high in potassium. Nutritional yeast has 90% more potassium than whey protein powder - nutritional yeast has 955mg of potassium in 100 grams and whey protein powder has 500mg of potassium.