Wheat Bread vs. Wasabi — In-Depth Nutrition Comparison
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A recap on differences between wheat Bread and wasabi
- Wheat Bread has more manganese, iron, vitamin B3, vitamin B1, vitamin B2, folate, and phosphorus; however, wasabi is higher in vitamin C and fiber.
- Wasabi covers your daily vitamin C needs 46% more than wheat Bread.
- Wasabi contains 35 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while wasabi contains 17mg.
- The glycemic index of wheat Bread is higher.
Food varieties used in this article are Bread, wheat, toasted and Wasabi, root, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +28.9% |
| Contains more IronIron | +297.1% |
| Contains more CopperCopper | +27.7% |
| Contains more PhosphorusPhosphorus | +135% |
| Contains more ManganeseManganese | +252.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +16.9% |
| Contains more PotassiumPotassium | +154.7% |
| Contains more ZincZinc | +10.2% |
| Contains less SodiumSodium | -97.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +235.1% |
| Contains more Vitamin B2Vitamin B2 | +235.1% |
| Contains more Vitamin B3Vitamin B3 | +741.2% |
| Contains more Vitamin B5Vitamin B5 | +124.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +377.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +20850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +79.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.4µg | 61% | |
| Vitamin C | 0.2mg | 41.9mg | 46% |
| Manganese | 1.377mg | 0.391mg | 43% |
| Iron | 4.09mg | 1.03mg | 38% |
| Vitamin B3 | 6.25mg | 0.743mg | 34% |
| Vitamin B1 | 0.439mg | 0.131mg | 26% |
| Sodium | 601mg | 17mg | 25% |
| Vitamin B2 | 0.382mg | 0.114mg | 21% |
| Folate | 86µg | 18µg | 17% |
| Protein | 12.96g | 4.8g | 16% |
| Phosphorus | 188mg | 80mg | 15% |
| Fiber | 4.7g | 7.8g | 12% |
| Polyunsaturated fat | 1.72g | 11% | |
| Carbs | 55.77g | 23.54g | 11% |
| Calories | 313kcal | 109kcal | 10% |
| Potassium | 223mg | 568mg | 10% |
| Vitamin B6 | 0.153mg | 0.274mg | 9% |
| Fats | 4.27g | 0.63g | 6% |
| Copper | 0.198mg | 0.155mg | 5% |
| Vitamin B5 | 0.456mg | 0.203mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Saturated fat | 0.989g | 4% | |
| Choline | 22.1mg | 4% | |
| Calcium | 165mg | 128mg | 4% |
| Monounsaturated fat | 1.019g | 3% | |
| Vitamin E | 0.24mg | 2% | |
| Magnesium | 59mg | 69mg | 2% |
| Zinc | 1.47mg | 1.62mg | 1% |
| Net carbs | 51.07g | 15.74g | N/A |
| Sugar | 6.42g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.092mg | 0% | |
| Threonine | 0.299mg | 0% | |
| Isoleucine | 0.258mg | 0% | |
| Leucine | 0.461mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.315mg | 0% | |
| Valine | 0.31mg | 0% | |
| Histidine | 0.15mg | 0% | |
| Omega-3 - ALA | 0.161g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +170% |
| Contains more FatsFats | +577.8% |
| Contains more CarbsCarbs | +136.9% |
| Contains more OtherOther | +44.3% |
| Contains more WaterWater | +185.2% |
