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Yeast vs. Squid — In-Depth Nutrition Comparison

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The main differences between yeast and squid

  • Yeast is richer in vitamin B1, folate, vitamin B5, vitamin B3, vitamin B2, fiber, and vitamin B6, yet squid is richer in vitamin B12, selenium, and iron.
  • Daily need coverage for vitamin B1 for yeast is 914% higher.

Food types used in this article are Leavening agents, yeast, baker's, active dry and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Yeast vs Squid infographic
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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
4
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%
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more PotassiumPotassium +49.9%
Contains more ZincZinc +129.5%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +49.3%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +500%
Contains more IronIron +399.5%
Contains more CopperCopper +128.9%
Contains more SeleniumSelenium +1034.2%
~equal in Phosphorus ~580mg

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%
Squid
3
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +64547.1%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +1736.5%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9650%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +7614.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg

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
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more ProteinProtein +24.5%
Contains more FatsFats +443.6%
Contains more CarbsCarbs +2413.4%
Contains more OtherOther +68.2%
Contains more WaterWater +1103.1%

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
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +2559.9%
Contains less Sat. FatSaturated fat -76.4%
Contains more Poly. FatPolyunsaturated fat +1476.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yeast Squid DV% diff.
Vitamin B1 10.99mg 0.017mg 914%
Folate 2340µg 24µg 579%
Vitamin B5 13.5mg 0.9mg 252%
Vitamin B3 40.2mg 2.189mg 238%
Vitamin B12 0.07µg 5.4µg 222%
Vitamin B2 4mg 1.729mg 175%
Selenium 7.9µg 89.6µg 149%
Iron 2.17mg 10.84mg 108%
Fiber 26.9g 0g 108%
Vitamin B6 1.5mg 0.27mg 95%
Cholesterol 0mg 224mg 75%
Copper 0.436mg 0.998mg 62%
Zinc 7.94mg 3.46mg 41%
Sodium 51mg 744mg 30%
Vitamin A 0µg 203µg 23%
Protein 40.44g 32.48g 16%
Calcium 30mg 180mg 15%
Carbs 41.22g 1.64g 13%
Monounsaturated fat 4.309g 0.162g 10%
Fats 7.61g 1.4g 10%
Potassium 955mg 637mg 9%
Vitamin C 0.3mg 8.5mg 9%
Calories 325kcal 158kcal 8%
Phosphorus 637mg 580mg 8%
Choline 32mg 6%
Manganese 0.312mg 0.209mg 4%
Saturated fat 1.001g 0.236g 3%
Polyunsaturated fat 0.017g 0.268g 2%
Magnesium 54mg 60mg 1%
Net carbs 14.32g 1.64g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.54mg 0.364mg 0%
Threonine 1.99mg 1.398mg 0%
Isoleucine 1.89mg 1.414mg 0%
Leucine 2.92mg 2.287mg 0%
Lysine 3.28mg 2.427mg 0%
Methionine 0.59mg 0.733mg 0%
Phenylalanine 1.75mg 1.164mg 0%
Valine 2.31mg 1.419mg 0%
Histidine 0.91mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
104%
Squid
Minerals Daily Need Coverage Score
94%
Yeast
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Yeast
Yeast is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Yeast
Yeast contains less Sodium (difference - 693mg)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.765g)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.