Both nutritional yeast and broccoli are healthy food options, and are a rich source of nutrients that are both low in fat and sodium. Nutritional yeast is a variety of deactivated yeast sold as flakes. It is commonly used as a cheese substitute in vegan cooking. Broccoli is a type of cold-weather vegetable that can be cooked in a number of ways, including frying, stir-frys, steaming and boiling.
Nutritional Yeast
Nutritional yeast are yellow flakes of yeast called “Saccharomyces cerevisiae.” Nutritional yeast has been deactivated, which means that when it is mixed with water or sugar, it will not begin to ferment. Nutritional yeast is grown on a mix of cane and beet molasses for seven days, at which point a variety of B vitamins are added to it. This makes nutritional yeast an excellent source of vitamin B-12 for vegans and vegetarians who consume little if any meat and dairy products.
Profile: Nutritional Yeast
The nutrition profile for one large tablespoon of Red Star Nutritional Yeast is 60 calories, 1 gram of fat, 7 grams of carbohydrates, 4 grams of fiber, 8 grams of protein and 5 milligrams of sodium. For a 2,000-calorie daily diet, one serving also contains 640 percent of the daily value of thiamine, 560 percent riboflavin, 280 percent niacin, 480 percent of vitamin B-6, 60 percent of folic acid, 130 percent of vitamin B-12, 30 percent of selenium and 20 percent zinc.
Broccoli Basics
Broccoli is a member of the cabbage family and is a cold-weather vegetable, meaning it is most successfully grown in the cooler gardening months, either in early spring or late fall. Several different varieties of broccoli exist, although all broccoli is high in vitamins A and K. It can be used in a variety of different dishes, including stir-fries and soups, and it can also be eaten either raw or cooked.
Profile -- Broccoli
According to the University of Illinois, broccoli contains more nutrients than any other vegetable. It contains high levels of antioxidants vitamin C and beta-carotene, which becomes vitamin A in the body. Antioxidants attack free-radicals in your body, which can reduce the likelihood of cell damage over an extended period of time and possibly prevent diseases such as cancer. One half cup of cooked broccoli contains 23 calories, 2.4 grams of dietary fiber, 2.3 grams of protein, 4.3 milligrams of carbohydrates, 49 milligrams of vitamin C, 53.3 milligrams of folic acid, 89 milligrams of calcium and 0.9 milligrams of iron.
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