Quick Summary
When to Choose Nutritional Yeast
Choose Nutritional Yeast for more vitamin B6 (75mg vs 0.6mg), more vitamin B3 (350mg vs 13mg), and more vitamin B12 (50µg vs 2.6µg) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for fewer calories (131 vs 375 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Nutritional Yeast | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 375 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 50g | 29.2g | 🏆 Nutritional Yeast |
| Fiber | 25g | 0g | 🏆 Nutritional Yeast |
Key Vitamins & Minerals
Vitamin B12
🏆 Nutritional Yeast has 19.3x more
Vitamin B3 (Niacin)
🏆 Nutritional Yeast has 26.3x more
Vitamin B6
🏆 Nutritional Yeast has 127.6x more
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
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Nutritional Yeast: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Nutritional Yeast: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Nutritional Yeast: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Nutritional Yeast: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Nutritional Yeast and Tuna (Yellowfin, Fresh) 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 vitamin B6 (75mg vs 0.6mg), more vitamin B3 (350mg vs 13mg), and more vitamin B12 (50µg vs 2.6µg) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for fewer calories (131 vs 375 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Nutritional Yeast and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Nutritional Yeast and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
