Quick Summary
When to Choose Nutritional Yeast
Choose Nutritional Yeast 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 | Natto | Winner |
|---|---|---|---|
| Calories | 375 | 212 | 🏆 Natto |
| Protein | 50g | 17.8g | 🏆 Nutritional Yeast |
| Fiber | 25g | 5g | 🏆 Nutritional Yeast |
Health Benefits Comparison
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
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: Moderate
Natto: Moderate
🕒 Preparation
Nutritional Yeast: Easy
Natto: Easy
📦 Storage
Nutritional Yeast: Refrigerate
Natto: Refrigerate
🍽️ Versatility
Nutritional Yeast: Very versatile
Natto: Very versatile
The Bottom Line
Both Nutritional Yeast and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Nutritional Yeast if: Choose Nutritional Yeast 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 and Natto in Nutrivio
Compare how Nutritional Yeast and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
