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  6. Yeast vs. Flax seeds

Yeast vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between yeast and flax seeds

  • Yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, and vitamin B6; however, flax seeds are higher in manganese, copper, magnesium, and iron.
  • Yeast covers your daily vitamin B1 needs 779% more than flax seeds.
  • Flax seeds contain 27 times less folate than yeast. Yeast contains 2340µg of folate, while flax seeds contain 87µg.

Food varieties used in this article are Leavening agents, yeast, baker's, active dry and Seeds, flaxseed.

Infographic

Yeast vs Flax seeds 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
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +17.5%
Contains more ZincZinc +82.9%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +750%
Contains more IronIron +164.1%
Contains more CopperCopper +179.8%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +695.5%
Contains more SeleniumSelenium +221.5%
~equal in Phosphorus ~642mg

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
Yeast
7
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B1Vitamin B1 +568.5%
Contains more Vitamin B2Vitamin B2 +2384.5%
Contains more Vitamin B3Vitamin B3 +1205.2%
Contains more Vitamin B5Vitamin B5 +1270.6%
Contains more Vitamin B6Vitamin B6 +217.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2589.7%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +975%
Contains more CholineCholine +145.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yeast Flax seeds DV% diff.
Vitamin B1 10.99mg 1.644mg 779%
Folate 2340µg 87µg 563%
Vitamin B2 4mg 0.161mg 295%
Vitamin B5 13.5mg 0.985mg 250%
Vitamin B3 40.2mg 3.08mg 232%
Polyunsaturated fat 0.017g 28.73g 191%
Manganese 0.312mg 2.482mg 94%
Copper 0.436mg 1.22mg 87%
Magnesium 54mg 392mg 80%
Vitamin B6 1.5mg 0.473mg 79%
Fats 7.61g 42.16g 53%
Iron 2.17mg 5.73mg 45%
Protein 40.44g 18.29g 44%
Zinc 7.94mg 4.34mg 33%
Selenium 7.9µg 25.4µg 32%
Calcium 30mg 255mg 23%
Saturated fat 1.001g 3.663g 12%
Calories 325kcal 534kcal 10%
Monounsaturated fat 4.309g 7.527g 8%
Choline 32mg 78.7mg 8%
Carbs 41.22g 28.88g 4%
Potassium 955mg 813mg 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin K 0.4µg 4.3µg 3%
Vitamin E 0mg 0.31mg 2%
Fiber 26.9g 27.3g 2%
Phosphorus 637mg 642mg 1%
Sodium 51mg 30mg 1%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 14.32g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.54mg 0.297mg 0%
Threonine 1.99mg 0.766mg 0%
Isoleucine 1.89mg 0.896mg 0%
Leucine 2.92mg 1.235mg 0%
Lysine 3.28mg 0.862mg 0%
Methionine 0.59mg 0.37mg 0%
Phenylalanine 1.75mg 0.957mg 0%
Valine 2.31mg 1.072mg 0%
Histidine 0.91mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +121.1%
Contains more CarbsCarbs +42.7%
Contains more OtherOther +52.3%
Contains more FatsFats +454%
Contains more WaterWater +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +74.7%
Contains more Poly. FatPolyunsaturated fat +168900%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.