Quick Summary
When to Choose Sardines
Choose Sardines for fewer calories (208 vs 375 per 100g).
When to Choose Nutritional Yeast Flakes
Choose Nutritional Yeast Flakes for more vitamin B6 (75mg vs 0.2mg), more vitamin B3 (350mg vs 5.2mg), and more vitamin B12 (150µg vs 8.9µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Sardines | Nutritional Yeast Flakes | Winner |
|---|---|---|---|
| Calories | 208 | 375 | 🏆 Sardines |
| Protein | 24.6g | 50g | 🏆 Nutritional Yeast Flakes |
| Total Fat | 11.5g | 0g |
Key Vitamins & Minerals
Vitamin B12
🏆 Nutritional Yeast Flakes has 16.9x more
Vitamin B3 (Niacin)
🏆 Nutritional Yeast Flakes has 67.3x more
Vitamin B6
🏆 Nutritional Yeast Flakes has 375.0x more
Health Benefits Comparison
Sardines Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
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
Practical Considerations
💰 Cost
Sardines: Moderate
Nutritional Yeast Flakes: Moderate
🕒 Preparation
Sardines: Easy
Nutritional Yeast Flakes: Easy
📦 Storage
Sardines: Refrigerate
Nutritional Yeast Flakes: Refrigerate
🍽️ Versatility
Sardines: Very versatile
Nutritional Yeast Flakes: Very versatile
The Bottom Line
Both Sardines and Nutritional Yeast Flakes are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sardines if: Choose Sardines for fewer calories (208 vs 375 per 100g).
Choose Nutritional Yeast Flakes if: Choose Nutritional Yeast Flakes for more vitamin B6 (75mg vs 0.2mg), more vitamin B3 (350mg vs 5.2mg), and more vitamin B12 (150µg vs 8.9µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sardines and Nutritional Yeast Flakes in Nutrivio
Compare how Sardines and Nutritional Yeast Flakes fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
