Quick Summary
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for fewer calories (131 vs 375 per 100g).
When to Choose Nutritional Yeast Flakes
Choose Nutritional Yeast Flakes for more vitamin B6 (75mg vs 0.6mg), more vitamin B12 (150µg vs 2.6µg), and more vitamin B3 (350mg vs 13mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tuna (Yellowfin, Fresh) | Nutritional Yeast Flakes | Winner |
|---|---|---|---|
| Calories | 130.6 | 375 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 29.2g | 50g | 🏆 Nutritional Yeast Flakes |
| Total Fat | 1.2g | 0g |
Key Vitamins & Minerals
Vitamin B12
🏆 Nutritional Yeast Flakes has 58.0x more
Vitamin B3 (Niacin)
🏆 Nutritional Yeast Flakes has 26.3x more
Vitamin B6
🏆 Nutritional Yeast Flakes has 127.6x more
Health Benefits Comparison
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
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
Tuna (Yellowfin, Fresh): Moderate
Nutritional Yeast Flakes: Moderate
🕒 Preparation
Tuna (Yellowfin, Fresh): Easy
Nutritional Yeast Flakes: Easy
📦 Storage
Tuna (Yellowfin, Fresh): Refrigerate
Nutritional Yeast Flakes: Refrigerate
🍽️ Versatility
Tuna (Yellowfin, Fresh): Very versatile
Nutritional Yeast Flakes: Very versatile
The Bottom Line
Both Tuna (Yellowfin, Fresh) and Nutritional Yeast Flakes are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for fewer calories (131 vs 375 per 100g).
Choose Nutritional Yeast Flakes if: Choose Nutritional Yeast Flakes for more vitamin B6 (75mg vs 0.6mg), more vitamin B12 (150µg vs 2.6µg), and more vitamin B3 (350mg vs 13mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tuna (Yellowfin, Fresh) and Nutritional Yeast Flakes in Nutrivio
Compare how Tuna (Yellowfin, Fresh) and Nutritional Yeast Flakes fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
