Food with Nutrition Similar to Nutritional Yeast


image of nutritional yeast

Similar to Nutritional Yeast

A very nutrient dense fungi, nutritional yeast is an excellent source of dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. It is also a good source of iron. One tbsp of nutritional yeast contains about 39 calories.

Nutritional yeast is quite unique nutritionally, and the closest nutritional cousins include pasta and wheat germ. Other similar foods include pasta and wheat germ.

We compared the key nutrients in nutritional yeast (iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Pasta, Wheat Germ, Flaxseeds, Sesame Seeds, Hemp Seeds, Pistachio, Chia Seeds, Soy Flour, Peanut Flour, Almonds, Peanuts
plants and vegetables: Spirulina, Dijon Mustard, Cumin, Sage, Marjoram, Paprika, Garlic Powder, Oregano
dairy and eggs: Egg Yolk
The details of the top 20 foods most nutritionally similar to nutritional yeast are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to nutritional yeast. Pasta, wheat germ, flaxseeds, sesame seeds and hemp seeds are all high in iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and or Vitamin B12.

Pasta

image of pasta

Similarity: 84%

Pasta is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, pasta contains more than nutritional yeast.

For 100 grams of nutritional yeast and pasta:


Nutritional Yeast
(25 tsps)
Pasta
(1 cup)
2.2
iron (MG)
3.3
27
dietary fiber (G)
3.2
40
protein (G)
13
955
potassium (MG)
223
11
thiamin (MG)
0.89
4
riboflavin (MG)
0.4
40
niacin (MG)
7.2
14
pantothenic acid (MG)
0.43
1.5
Vitamin B6 (MG)
0.14
2340
folate (UG)
237
12
Vitamin B12 (UG)
0
View More
0.843 | 0.843 | 6.81 Complete Comparison:
Pasta vs. Nutritional Yeast


Wheat Germ

image of wheat germ

Similarity: 83%

Wheat germ is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and wheat germ:


Nutritional Yeast
(25 tsps)
Wheat Germ
(7/8 cup)
2.2
iron (MG)
6.3
27
dietary fiber (G)
13
40
protein (G)
23
955
potassium (MG)
892
11
thiamin (MG)
1.9
4
riboflavin (MG)
0.5
40
niacin (MG)
6.8
14
pantothenic acid (MG)
2.3
1.5
Vitamin B6 (MG)
1.3
2340
folate (UG)
281
12
Vitamin B12 (UG)
0
View More
0.826 | 0.826 | 11.17 Complete Comparison:
Wheat Germ vs. Nutritional Yeast


Flaxseeds

image of flaxseeds

Similarity: 75%

Flaxseeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, flaxseeds contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and flaxseeds:


Nutritional Yeast
(25 tsps)
Flaxseeds
(10 tbsps)
2.2
iron (MG)
5.7
27
dietary fiber (G)
27
40
protein (G)
18
955
potassium (MG)
813
11
thiamin (MG)
1.6
4
riboflavin (MG)
0.16
40
niacin (MG)
3.1
14
pantothenic acid (MG)
0.99
1.5
Vitamin B6 (MG)
0.47
2340
folate (UG)
87
12
Vitamin B12 (UG)
0
View More
0.748 | 0.748 | 9.48 Complete Comparison:
Flaxseeds vs. Nutritional Yeast


Sesame Seeds

image of sesame seeds

Similarity: 67%

Sesame seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, sesame seeds contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and sesame seeds:


Nutritional Yeast
(25 tsps)
Sesame Seeds
(3.5 ounces)
2.2
iron (MG)
15
27
dietary fiber (G)
14
40
protein (G)
17
955
potassium (MG)
475
11
thiamin (MG)
0.8
4
riboflavin (MG)
0.25
40
niacin (MG)
4.6
14
pantothenic acid (MG)
0.05
1.5
Vitamin B6 (MG)
0.8
2340
folate (UG)
98
12
Vitamin B12 (UG)
0
View More
0.667 | 0.667 | 10.64 Complete Comparison:
Sesame Seeds vs. Nutritional Yeast


Hemp Seeds

image of hemp seeds

Similarity: 63%

Hemp seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, hemp seeds contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and hemp seeds:


Nutritional Yeast
(25 tsps)
Hemp Seeds
(10 tbsps)
2.2
iron (MG)
8
27
dietary fiber (G)
4
40
protein (G)
32
955
potassium (MG)
1200
11
thiamin (MG)
1.3
4
riboflavin (MG)
0.29
40
niacin (MG)
9.2
14
pantothenic acid (MG)
0
1.5
Vitamin B6 (MG)
0.6
2340
folate (UG)
110
12
Vitamin B12 (UG)
0
View More
0.626 | 0.626 | 9.61 Complete Comparison:
Hemp Seeds vs. Nutritional Yeast


Pistachio

image of pistachio

Similarity: 56%

Pistachio is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and pistachio:


Nutritional Yeast
(25 tsps)
Pistachio
(7/8 cup)
2.2
iron (MG)
4
27
dietary fiber (G)
10
40
protein (G)
21
955
potassium (MG)
1007
11
thiamin (MG)
0.7
4
riboflavin (MG)
0.23
40
niacin (MG)
1.4
14
pantothenic acid (MG)
0.51
1.5
Vitamin B6 (MG)
1.1
2340
folate (UG)
51
12
Vitamin B12 (UG)
0
View More
0.56 | 0.56 | 7.29 Complete Comparison:
Pistachio vs. Nutritional Yeast


Chia Seeds

image of chia seeds

Similarity: 54%

Chia seeds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, chia seeds contains more trans fat, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and chia seeds:


Nutritional Yeast
(25 tsps)
Chia Seeds
(3.5 ounces)
2.2
iron (MG)
7.7
27
dietary fiber (G)
34
40
protein (G)
17
955
potassium (MG)
407
11
thiamin (MG)
0.62
4
riboflavin (MG)
0.17
40
niacin (MG)
8.8
14
pantothenic acid (MG)
0
1.5
Vitamin B6 (MG)
0
2340
folate (UG)
49
12
Vitamin B12 (UG)
0
View More
0.541 | 0.541 | 9.56 Complete Comparison:
Chia Seeds vs. Nutritional Yeast


Soy Flour

image of soy flour

Similarity: 54%

Soy flour is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, soy flour contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and soy flour:


Nutritional Yeast
(25 tsps)
Soy Flour
(1.25 cup)
2.2
iron (MG)
8.2
27
dietary fiber (G)
16
40
protein (G)
50
955
potassium (MG)
2090
11
thiamin (MG)
1.1
4
riboflavin (MG)
0.28
40
niacin (MG)
3
14
pantothenic acid (MG)
1.6
1.5
Vitamin B6 (MG)
1.1
2340
folate (UG)
289
12
Vitamin B12 (UG)
0
View More
0.537 | 0.537 | 11.51 Complete Comparison:
Soy Flour vs. Nutritional Yeast


Peanut Flour

image of peanut flour

Similarity: 53%

Peanut flour is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, peanut flour contains more calcium than nutritional yeast.

For 100 grams of nutritional yeast and peanut flour:


Nutritional Yeast
(25 tsps)
Peanut Flour
(1.75 cup)
2.2
iron (MG)
2.1
27
dietary fiber (G)
16
40
protein (G)
52
955
potassium (MG)
1290
11
thiamin (MG)
0.7
4
riboflavin (MG)
0.48
40
niacin (MG)
27
14
pantothenic acid (MG)
2.7
1.5
Vitamin B6 (MG)
0.5
2340
folate (UG)
248
12
Vitamin B12 (UG)
0
View More
0.529 | 0.529 | 10.16 Complete Comparison:
Peanut Flour vs. Nutritional Yeast


Almonds

image of almonds

Similarity: 50%

Almonds are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, almonds contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and almonds:


Nutritional Yeast
(25 tsps)
Almonds
(3/4 cup)
2.2
iron (MG)
3.7
27
dietary fiber (G)
13
40
protein (G)
21
955
potassium (MG)
733
11
thiamin (MG)
0.21
4
riboflavin (MG)
1.1
40
niacin (MG)
3.6
14
pantothenic acid (MG)
0.47
1.5
Vitamin B6 (MG)
0.14
2340
folate (UG)
44
12
Vitamin B12 (UG)
0
View More
0.502 | 0.502 | 8.65 Complete Comparison:
Almonds vs. Nutritional Yeast


Peanuts

image of peanuts

Similarity: < 50%

Peanuts are high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, potassium and niacin. Also, peanuts contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and peanuts:


Nutritional Yeast
(25 tsps)
Peanuts
(5/8 cup)
2.2
iron (MG)
1.6
27
dietary fiber (G)
8.4
40
protein (G)
24
955
potassium (MG)
634
11
thiamin (MG)
0.15
4
riboflavin (MG)
0.2
40
niacin (MG)
14
14
pantothenic acid (MG)
1
1.5
Vitamin B6 (MG)
0.47
2340
folate (UG)
97
12
Vitamin B12 (UG)
0
View More
0.48 | 0.48 | 7.45 Complete Comparison:
Peanuts vs. Nutritional Yeast


plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to nutritional yeast. Spirulina, dijon mustard, cumin, sage and marjoram are all high in iron, dietary fiber, protein, potassium, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and or Vitamin B12.

Spirulina

image of spirulina

Similarity: 66%

Spirulina is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, spirulina contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and spirulina:


Nutritional Yeast
(25 tsps)
Spirulina
(7/8 cup)
2.2
iron (MG)
29
27
dietary fiber (G)
3.6
40
protein (G)
57
955
potassium (MG)
1363
11
thiamin (MG)
2.4
4
riboflavin (MG)
3.7
40
niacin (MG)
13
14
pantothenic acid (MG)
3.5
1.5
Vitamin B6 (MG)
0.36
2340
folate (UG)
94
12
Vitamin B12 (UG)
0
View More
0.663 | 0.663 | 10.32 Complete Comparison:
Spirulina vs. Nutritional Yeast


Dijon Mustard

image of dijon mustard

Similarity: 61%

Dijon mustard is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, dijon mustard contains more Vitamin C, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and dijon mustard:


Nutritional Yeast
(25 tsps)
Dijon Mustard
(50 tsps)
2.2
iron (MG)
9.2
27
dietary fiber (G)
12
40
protein (G)
26
955
potassium (MG)
738
11
thiamin (MG)
0.81
4
riboflavin (MG)
0.26
40
niacin (MG)
4.7
14
pantothenic acid (MG)
0.81
1.5
Vitamin B6 (MG)
0.4
2340
folate (UG)
162
12
Vitamin B12 (UG)
0
View More
0.611 | 0.611 | 10.48 Complete Comparison:
Dijon Mustard vs. Nutritional Yeast


Cumin

image of cumin

Similarity: 56%

Cumin is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Moreover, cumin contains more Vitamin C, Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and cumin:


Nutritional Yeast
(25 tsps)
Cumin
(48 tsps)
2.2
iron (MG)
66
27
dietary fiber (G)
11
40
protein (G)
18
955
potassium (MG)
1788
11
thiamin (MG)
0.63
4
riboflavin (MG)
0.33
40
niacin (MG)
4.6
14
pantothenic acid (MG)
0
1.5
Vitamin B6 (MG)
0.44
2340
folate (UG)
10
12
Vitamin B12 (UG)
0
View More
0.562 | 0.562 | 9.64 Complete Comparison:
Cumin vs. Nutritional Yeast


Sage

image of sage

Similarity: 53%

Sage is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, sage contains more Vitamin C, Vitamin A and Vitamin E than nutritional yeast.

For 100 grams of nutritional yeast and sage:


Nutritional Yeast
(25 tsps)
Sage
(143 tsps)
2.2
iron (MG)
28
27
dietary fiber (G)
40
40
protein (G)
11
955
potassium (MG)
1070
11
thiamin (MG)
0.75
4
riboflavin (MG)
0.34
40
niacin (MG)
5.7
14
pantothenic acid (MG)
0
1.5
Vitamin B6 (MG)
2.7
2340
folate (UG)
274
12
Vitamin B12 (UG)
0
View More
0.525 | 0.525 | 12.5 Complete Comparison:
Sage vs. Nutritional Yeast


Marjoram

image of marjoram

Similarity: 50%

Marjoram is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Moreover, marjoram contains more Vitamin C, Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and marjoram:


Nutritional Yeast
(25 tsps)
Marjoram
(167 tsps)
2.2
iron (MG)
83
27
dietary fiber (G)
40
40
protein (G)
13
955
potassium (MG)
1522
11
thiamin (MG)
0.29
4
riboflavin (MG)
0.32
40
niacin (MG)
4.1
14
pantothenic acid (MG)
0
1.5
Vitamin B6 (MG)
1.2
2340
folate (UG)
274
12
Vitamin B12 (UG)
0
View More
0.498 | 0.498 | 12.19 Complete Comparison:
Marjoram vs. Nutritional Yeast


Paprika

image of paprika

Similarity: < 50%

Paprika is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, paprika contains more Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and paprika:


Nutritional Yeast
(25 tsps)
Paprika
(43 tsps)
2.2
iron (MG)
21
27
dietary fiber (G)
35
40
protein (G)
14
955
potassium (MG)
2280
11
thiamin (MG)
0.33
4
riboflavin (MG)
1.2
40
niacin (MG)
10
14
pantothenic acid (MG)
2.5
1.5
Vitamin B6 (MG)
2.1
2340
folate (UG)
49
12
Vitamin B12 (UG)
0
View More
0.492 | 0.492 | 13.17 Complete Comparison:
Paprika vs. Nutritional Yeast


Garlic Powder

image of garlic powder

Similarity: < 50%

Garlic powder is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, garlic powder contains more Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and garlic powder:


Nutritional Yeast
(25 tsps)
Garlic Powder
(32 tsps)
2.2
iron (MG)
5.7
27
dietary fiber (G)
9
40
protein (G)
17
955
potassium (MG)
1193
11
thiamin (MG)
0.44
4
riboflavin (MG)
0.14
40
niacin (MG)
0.8
14
pantothenic acid (MG)
0.74
1.5
Vitamin B6 (MG)
1.7
2340
folate (UG)
47
12
Vitamin B12 (UG)
0
View More
0.48 | 0.48 | 6.17 Complete Comparison:
Garlic Powder vs. Nutritional Yeast


Oregano

image of oregano

Similarity: < 50%

Oregano is high in many of the same nutrients as nutritional yeast, including dietary fiber, protein, iron and potassium. Also, oregano contains more Vitamin A, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and oregano:


Nutritional Yeast
(25 tsps)
Oregano
(100 tsps)
2.2
iron (MG)
37
27
dietary fiber (G)
43
40
protein (G)
9
955
potassium (MG)
1260
11
thiamin (MG)
0.18
4
riboflavin (MG)
0.53
40
niacin (MG)
4.6
14
pantothenic acid (MG)
0.92
1.5
Vitamin B6 (MG)
1
2340
folate (UG)
237
12
Vitamin B12 (UG)
0
View More
0.475 | 0.475 | 11.41 Complete Comparison:
Oregano vs. Nutritional Yeast


dairy and eggs


Egg Yolk

image of egg yolk

Similarity: 51%

Egg yolk is high in many of the same nutrients as nutritional yeast, including protein, iron, riboflavin and pantothenic acid. Moreover, egg yolk contains more Vitamin A, Vitamin D, Vitamin E and calcium than nutritional yeast.

For 100 grams of nutritional yeast and egg yolk:


Nutritional Yeast
(25 tsps)
Egg Yolk
(6 large)
2.2
iron (MG)
2.7
27
dietary fiber (G)
0
40
protein (G)
16
955
potassium (MG)
109
11
thiamin (MG)
0.18
4
riboflavin (MG)
0.53
40
niacin (MG)
0.02
14
pantothenic acid (MG)
3
1.5
Vitamin B6 (MG)
0.35
2340
folate (UG)
146
12
Vitamin B12 (UG)
2
View More
0.514 | 0.514 | 6.97 Complete Comparison:
Egg Yolk vs. Nutritional Yeast



Other Nutritional Substitutes