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Yeast vs. Bran raw — In-Depth Nutrition Comparison

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How are yeast and bran raw different?

  • Yeast is richer in vitamin B1, folate, vitamin B2, vitamin B3, vitamin B5, vitamin B6, fiber, and zinc, while bran raw is higher in manganese and selenium.
  • Yeast covers your daily need for vitamin B1, 818% more than bran raw.
  • Yeast contains 45 times more folate than bran raw. Yeast contains 2340µg of folate, while bran raw contains 52µg.

Leavening agents, yeast, baker's, active dry and Oat bran, raw types were used in this article.

Infographic

Yeast vs Bran raw 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
2
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +68.7%
Contains more ZincZinc +155.3%
Contains more MagnesiumMagnesium +335.2%
Contains more CalciumCalcium +93.3%
Contains more IronIron +149.3%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +1704.5%
Contains more SeleniumSelenium +472.2%
~equal in Copper ~0.403mg

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +839.3%
Contains more Vitamin B2Vitamin B2 +1718.2%
Contains more Vitamin B3Vitamin B3 +4204.1%
Contains more Vitamin B5Vitamin B5 +803.6%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +4400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
3
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +133.8%
Contains more OtherOther +94.8%
Contains more CarbsCarbs +60.7%
Contains more WaterWater +28.9%
~equal in Fats ~7.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
2
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -24.6%
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +16170.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yeast Bran raw DV% diff.
Vitamin B1 10.99mg 1.17mg 818%
Folate 2340µg 52µg 572%
Vitamin B2 4mg 0.22mg 291%
Vitamin B3 40.2mg 0.934mg 245%
Vitamin B5 13.5mg 1.494mg 240%
Manganese 0.312mg 5.63mg 231%
Vitamin B6 1.5mg 0.165mg 103%
Selenium 7.9µg 45.2µg 68%
Fiber 26.9g 15.4g 46%
Protein 40.44g 17.3g 46%
Zinc 7.94mg 3.11mg 44%
Magnesium 54mg 235mg 43%
Iron 2.17mg 5.41mg 41%
Polyunsaturated fat 0.017g 2.766g 18%
Phosphorus 637mg 734mg 14%
Potassium 955mg 566mg 11%
Carbs 41.22g 66.22g 8%
Vitamin E 0mg 1.01mg 7%
Monounsaturated fat 4.309g 2.376g 5%
Calories 325kcal 246kcal 4%
Copper 0.436mg 0.403mg 4%
Calcium 30mg 58mg 3%
Vitamin B12 0.07µg 0µg 3%
Sodium 51mg 4mg 2%
Vitamin K 0.4µg 3.2µg 2%
Saturated fat 1.001g 1.328g 1%
Fats 7.61g 7.03g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.32g 50.82g N/A
Sugar 0g 1.45g N/A
Choline 32mg 32.2mg 0%
Tryptophan 0.54mg 0.335mg 0%
Threonine 1.99mg 0.502mg 0%
Isoleucine 1.89mg 0.668mg 0%
Leucine 2.92mg 1.374mg 0%
Lysine 3.28mg 0.76mg 0%
Methionine 0.59mg 0.335mg 0%
Phenylalanine 1.75mg 0.908mg 0%
Valine 2.31mg 0.964mg 0%
Histidine 0.91mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
94%
Yeast
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Yeast
Yeast is lower in Saturated fat (difference - 0.327g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 47mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.