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Yeast vs. Wasabi — In-Depth Nutrition Comparison

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A recap on differences between yeast and wasabi

  • Yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, phosphorus, fiber, and zinc; however, wasabi is higher in vitamin C.
  • Yeast covers your daily vitamin B1 needs 905% more than wasabi.
  • Wasabi contains 130 times less folate than yeast. Yeast contains 2340µg of folate, while wasabi contains 18µg.

Food varieties used in this article are Leavening agents, yeast, baker's, active dry and Wasabi, root, raw.

Infographic

Yeast vs Wasabi 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
6
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%
Wasabi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +110.7%
Contains more CopperCopper +181.3%
Contains more ZincZinc +390.1%
Contains more PhosphorusPhosphorus +696.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +326.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +25.3%

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%
Wasabi
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +8289.3%
Contains more Vitamin B2Vitamin B2 +3408.8%
Contains more Vitamin B3Vitamin B3 +5310.5%
Contains more Vitamin B5Vitamin B5 +6550.2%
Contains more Vitamin B6Vitamin B6 +447.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12900%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13866.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg

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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +742.5%
Contains more FatsFats +1107.9%
Contains more CarbsCarbs +75.1%
Contains more OtherOther +194.3%
Contains more WaterWater +1260.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yeast Wasabi DV% diff.
Vitamin B1 10.99mg 0.131mg 905%
Folate 2340µg 18µg 581%
Vitamin B2 4mg 0.114mg 299%
Vitamin B5 13.5mg 0.203mg 266%
Vitamin B3 40.2mg 0.743mg 247%
Vitamin B6 1.5mg 0.274mg 94%
Phosphorus 637mg 80mg 80%
Fiber 26.9g 7.8g 76%
Protein 40.44g 4.8g 71%
Zinc 7.94mg 1.62mg 57%
Vitamin C 0.3mg 41.9mg 46%
Copper 0.436mg 0.155mg 31%
Selenium 7.9µg 14%
Iron 2.17mg 1.03mg 14%
Monounsaturated fat 4.309g 11%
Calories 325kcal 109kcal 11%
Fats 7.61g 0.63g 11%
Potassium 955mg 568mg 11%
Calcium 30mg 128mg 10%
Choline 32mg 6%
Carbs 41.22g 23.54g 6%
Saturated fat 1.001g 5%
Magnesium 54mg 69mg 4%
Manganese 0.312mg 0.391mg 3%
Vitamin B12 0.07µg 0µg 3%
Sodium 51mg 17mg 1%
Net carbs 14.32g 15.74g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.4µg 0%
Polyunsaturated fat 0.017g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
94%
Yeast
36%
Wasabi

Comparison summary

Which food is richer in minerals?
Yeast
Yeast is relatively richer in minerals
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.001g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.2)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.