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Yeast vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between yeast and mashed potato

  • Yeast is richer than mashed potato in vitamin B1, folate, vitamin B2, vitamin B3, vitamin B6, fiber, phosphorus, zinc, copper, and iron.
  • Daily need coverage for vitamin B1 for yeast is 915% higher.
  • Yeast contains 267 times more vitamin B2 than mashed potato. Yeast contains 4mg of vitamin B2, while mashed potato contains 0.015mg.

Food types used in this article are Leavening agents, yeast, baker's, active dry and Fast foods, potato, mashed.

Infographic

Yeast vs Mashed potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yeast
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +233.9%
Contains more IronIron +600%
Contains more CopperCopper +1145.7%
Contains more ZincZinc +3509.1%
Contains more PhosphorusPhosphorus +979.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +218.4%
Contains more SeleniumSelenium +887.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yeast
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73166.7%
Contains more Vitamin B2Vitamin B2 +26566.7%
Contains more Vitamin B3Vitamin B3 +3622.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1150%
Contains more FolateFolate +25900%
Contains more CholineCholine +138.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +1375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0.07µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +2350.9%
Contains more FatsFats +169.9%
Contains more CarbsCarbs +181.4%
Contains more OtherOther +348.4%
Contains more WaterWater +1467.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +498.5%
Contains less Sat. FatSaturated fat -42.4%
Contains more Poly. FatPolyunsaturated fat +7794.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yeast Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yeast Mashed potato DV% diff.
Vitamin B1 10.99mg 0.015mg 915%
Folate 2340µg 9µg 583%
Vitamin B2 4mg 0.015mg 307%
Vitamin B5 13.5mg 270%
Vitamin B3 40.2mg 1.08mg 245%
Vitamin B6 1.5mg 0.12mg 106%
Fiber 26.9g 1.3g 102%
Phosphorus 637mg 59mg 83%
Protein 40.44g 1.65g 78%
Zinc 7.94mg 0.22mg 70%
Copper 0.436mg 0.035mg 45%
Iron 2.17mg 0.31mg 23%
Potassium 955mg 286mg 20%
Selenium 7.9µg 0.8µg 13%
Calories 325kcal 89kcal 12%
Sodium 51mg 306mg 11%
Monounsaturated fat 4.309g 0.72g 9%
Carbs 41.22g 14.65g 9%
Polyunsaturated fat 0.017g 1.342g 9%
Manganese 0.312mg 0.098mg 9%
Magnesium 54mg 15mg 9%
Fats 7.61g 2.82g 7%
Vitamin K 0.4µg 5.9µg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin E 0mg 0.42mg 3%
Choline 32mg 13.4mg 3%
Saturated fat 1.001g 0.577g 2%
Calcium 30mg 18mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.32g 13.35g N/A
Sugar 0g 0.5g N/A
Vitamin B12 0.07µg 0.07µg 0%
Trans fat 0.105g N/A
Tryptophan 0.54mg 0%
Threonine 1.99mg 0%
Isoleucine 1.89mg 0%
Leucine 2.92mg 0%
Lysine 3.28mg 0%
Methionine 0.59mg 0%
Phenylalanine 1.75mg 0%
Valine 2.31mg 0%
Histidine 0.91mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
566%
Yeast
9%
Mashed potato
Minerals Daily Need Coverage Score
94%
Yeast
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Yeast
Yeast contains less Sodium (difference - 255mg)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Yeast
Yeast is relatively richer in minerals
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.424g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.