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Crackers vs. Wasabi — In-Depth Nutrition Comparison

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How are crackers and wasabi different?

  • Crackers are higher in iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and folate; however, wasabi is richer in vitamin C, fiber, and vitamin B6.
  • Daily need coverage for vitamin C for wasabi is 47% higher.
  • Crackers contain 43 times more sodium than wasabi. While crackers contain 726mg of sodium, wasabi contains only 17mg.
  • Wasabi has a lower glycemic index (41) than crackers (63).

Crackers, standard snack-type, regular and Wasabi, root, raw are the varieties used in this article.

Infographic

Crackers vs Wasabi infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Wasabi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more IronIron +291.3%
Contains more PhosphorusPhosphorus +210%
Contains more ManganeseManganese +25.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +283.3%
Contains more PotassiumPotassium +381.4%
Contains more CopperCopper +49%
Contains more ZincZinc +230.6%
Contains less SodiumSodium -97.7%
~equal in Calcium ~128mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Wasabi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +485.7%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +411.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +334.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +38.3%
Contains more FatsFats +4095.2%
Contains more CarbsCarbs +160.4%
Contains more OtherOther +29.7%
Contains more WaterWater +2101%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Wasabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crackers Wasabi DV% diff.
Polyunsaturated fat 13.137g 88%
Vitamin K 69.3µg 58%
Vitamin C 0mg 41.9mg 47%
Fats 26.43g 0.63g 40%
Iron 4.03mg 1.03mg 38%
Sodium 726mg 17mg 31%
Vitamin B2 0.456mg 0.114mg 26%
Saturated fat 5.562g 25%
Phosphorus 248mg 80mg 24%
Vitamin B1 0.416mg 0.131mg 24%
Vitamin B3 4.352mg 0.743mg 23%
Fiber 2.3g 7.8g 22%
Vitamin E 3.03mg 20%
Calories 510kcal 109kcal 20%
Starch 49.69g 20%
Folate 92µg 18µg 19%
Monounsaturated fat 6.553g 16%
Vitamin B6 0.063mg 0.274mg 16%
Potassium 118mg 568mg 13%
Carbs 61.3g 23.54g 13%
Magnesium 18mg 69mg 12%
Selenium 6.7µg 12%
Zinc 0.49mg 1.62mg 10%
Copper 0.104mg 0.155mg 6%
Manganese 0.491mg 0.391mg 4%
Protein 6.64g 4.8g 4%
Vitamin B5 0.417mg 0.203mg 4%
Choline 9.6mg 2%
Calcium 120mg 128mg 1%
Net carbs 59g 15.74g N/A
Sugar 8.18g N/A
Vitamin A 0µg 2µg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Crackers
23%
Wasabi
Minerals Daily Need Coverage Score
56%
Crackers
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 709mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 5.562g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 22)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.8)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.