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Yeast vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between yeast and spelt

  • Yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, zinc, and phosphorus; however, spelt is higher in manganese.
  • Yeast covers your daily vitamin B1 needs 885% more than spelt.
  • Spelt contains 52 times less folate than yeast. Yeast contains 2340µg of folate, while spelt contains 45µg.

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

Infographic

Yeast vs Spelt 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
3
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%
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more PotassiumPotassium +146.1%
Contains more ZincZinc +142.1%
Contains more PhosphorusPhosphorus +58.9%
Contains more MagnesiumMagnesium +151.9%
Contains more IronIron +104.6%
Contains more CopperCopper +17.2%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +856.1%
Contains more SeleniumSelenium +48.1%
~equal in Calcium ~27mg

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
9
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%
Spelt
2
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2919.2%
Contains more Vitamin B2Vitamin B2 +3439.8%
Contains more Vitamin B3Vitamin B3 +487.5%
Contains more Vitamin B5Vitamin B5 +1164%
Contains more Vitamin B6Vitamin B6 +552.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +5100%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +177.6%
Contains more FatsFats +213.2%
Contains more OtherOther +215.6%
Contains more CarbsCarbs +70.3%
Contains more WaterWater +116.9%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +868.3%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +7300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yeast Spelt DV% diff.
Vitamin B1 10.99mg 0.364mg 886%
Folate 2340µg 45µg 574%
Vitamin B2 4mg 0.113mg 299%
Vitamin B5 13.5mg 1.068mg 249%
Vitamin B3 40.2mg 6.843mg 208%
Manganese 0.312mg 2.983mg 116%
Vitamin B6 1.5mg 0.23mg 98%
Fiber 26.9g 10.7g 65%
Protein 40.44g 14.57g 52%
Zinc 7.94mg 3.28mg 42%
Phosphorus 637mg 401mg 34%
Iron 2.17mg 4.44mg 28%
Starch 53.92g 22%
Magnesium 54mg 136mg 20%
Potassium 955mg 388mg 17%
Carbs 41.22g 70.19g 10%
Monounsaturated fat 4.309g 0.445g 10%
Fats 7.61g 2.43g 8%
Copper 0.436mg 0.511mg 8%
Polyunsaturated fat 0.017g 1.258g 8%
Selenium 7.9µg 11.7µg 7%
Choline 32mg 6%
Vitamin E 0mg 0.79mg 5%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 1.001g 0.406g 3%
Vitamin K 0.4µg 3.6µg 3%
Sodium 51mg 8mg 2%
Calories 325kcal 338kcal 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.32g 59.49g N/A
Calcium 30mg 27mg 0%
Sugar 0g 6.82g N/A
Tryptophan 0.54mg 0.132mg 0%
Threonine 1.99mg 0.443mg 0%
Isoleucine 1.89mg 0.552mg 0%
Leucine 2.92mg 1.07mg 0%
Lysine 3.28mg 0.409mg 0%
Methionine 0.59mg 0.258mg 0%
Phenylalanine 1.75mg 0.737mg 0%
Valine 2.31mg 0.681mg 0%
Histidine 0.91mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Spelt
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
32%
Spelt
Minerals Daily Need Coverage Score
94%
Yeast
119%
Spelt

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.595g)
Which food is cheaper?
Spelt
Spelt 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.