Quick Summary
When to Choose Nutritional Yeast Flakes
Choose Nutritional Yeast Flakes for more fiber (25g vs 5g) and more protein (50g vs 18g) per 100g.
When to Choose Natto
Choose Natto for fewer calories (212 vs 375 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Nutritional Yeast Flakes | Natto | Winner |
|---|---|---|---|
| Calories | 375 | 212 | 🏆 Natto |
| Protein | 50g | 17.8g | 🏆 Nutritional Yeast Flakes |
| Carbohydrates | 31.3g | 14.2g | |
| Fiber | 25g | 5g | 🏆 Nutritional Yeast Flakes |
Health Benefits Comparison
Nutritional Yeast Flakes Benefits
- Complete protein with 8g per 2 tbsp and all 9 essential amino acids
- Fortified with B12 (24µg per 2 tbsp = 1000% DV) essential for vegans
- Rich in B-complex vitamins for energy metabolism and nervous system function
- Beta-glucans support immune function and may lower cholesterol
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Nutritional Yeast Flakes: Moderate
Natto: Moderate
🕒 Preparation
Nutritional Yeast Flakes: Easy
Natto: Easy
📦 Storage
Nutritional Yeast Flakes: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Nutritional Yeast Flakes: Very versatile
Natto: Very versatile
The Bottom Line
Both Nutritional Yeast Flakes and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Nutritional Yeast Flakes if: Choose Nutritional Yeast Flakes for more fiber (25g vs 5g) and more protein (50g vs 18g) per 100g.
Choose Natto if: Choose Natto for fewer calories (212 vs 375 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Nutritional Yeast Flakes and Natto in Nutrivio
Compare how Nutritional Yeast Flakes and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
