Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for fewer calories (253 vs 375 per 100g).
When to Choose Nutritional Yeast
Choose Nutritional Yeast for more vitamin B3 (350mg vs 10mg), more vitamin B12 (50µg vs 19µg), and more protein (50g vs 23g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Nutritional Yeast | Winner |
|---|---|---|---|
| Calories | 253.4 | 375 | 🏆 Mackerel (Atlantic) |
| Protein | 23.1g | 50g | 🏆 Nutritional Yeast |
| Total Fat | 17.2g | 0g |
Key Vitamins & Minerals
Vitamin B12
🏆 Nutritional Yeast has 2.6x more
Vitamin B3 (Niacin)
🏆 Nutritional Yeast has 33.8x more
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Nutritional Yeast Benefits
- Complete protein with all 9 essential amino acids (8g per 2 tbsp)
- Fortified versions provide 100%+ DV vitamin B12
- Exceptional B-vitamin complex for energy
- Contains beta-glucans for immune support
- Provides trace minerals including zinc and selenium
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Nutritional Yeast: Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Nutritional Yeast: Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Nutritional Yeast: Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Nutritional Yeast: Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Nutritional Yeast are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for fewer calories (253 vs 375 per 100g).
Choose Nutritional Yeast if: Choose Nutritional Yeast for more vitamin B3 (350mg vs 10mg), more vitamin B12 (50µg vs 19µg), and more protein (50g vs 23g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Nutritional Yeast in Nutrivio
Compare how Mackerel (Atlantic) and Nutritional Yeast fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
