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Muffin vs. Wasabi — In-Depth Nutrition Comparison

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The main differences between muffin and wasabi

  • Muffin has more phosphorus; however, wasabi has more vitamin C, fiber, vitamin B6, magnesium, potassium, zinc, and copper.
  • Daily need coverage for vitamin C for wasabi is 46% higher.
  • Muffin has a higher glycemic index than wasabi.

Food types used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Wasabi, root, raw.

Infographic

Muffin 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.
Muffin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Wasabi
6
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 +26.2%
Contains more PhosphorusPhosphorus +82.5%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +590%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +369.4%
Contains more CopperCopper +158.3%
Contains more ZincZinc +337.8%
Contains less SodiumSodium -94.9%

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.
Muffin
11
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Wasabi
2
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 AVitamin A +950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +43%
Contains more Vitamin B3Vitamin B3 +90.8%
Contains more Vitamin B5Vitamin B5 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4555.6%
Contains more Vitamin B6Vitamin B6 +585%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Wasabi
3
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 FatsFats +2450.8%
Contains more CarbsCarbs +125.1%
Contains more WaterWater +176.9%
Contains more OtherOther +29.7%
~equal in Protein ~4.8g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Wasabi
Lower in Cholesterol ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Muffin Wasabi DV% diff.
Polyunsaturated fat 8.103g 54%
Vitamin C 0.9mg 41.9mg 46%
Vitamin K 39.2µg 33%
Fiber 1.1g 7.8g 27%
Fats 16.07g 0.63g 24%
Vitamin B6 0.04mg 0.274mg 18%
Choline 92.5mg 17%
Selenium 8.2µg 15%
Sodium 336mg 17mg 14%
Magnesium 10mg 69mg 14%
Potassium 121mg 568mg 13%
Saturated fat 2.844g 13%
Calories 375kcal 109kcal 13%
Monounsaturated fat 4.822g 12%
Copper 0.06mg 0.155mg 11%
Zinc 0.37mg 1.62mg 11%
Vitamin E 1.63mg 11%
Cholesterol 30mg 0mg 10%
Carbs 53g 23.54g 10%
Phosphorus 146mg 80mg 9%
Calcium 44mg 128mg 8%
Folate 48µg 18µg 8%
Starch 16.31g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B5 0.47mg 0.203mg 5%
Vitamin B3 1.418mg 0.743mg 4%
Vitamin B2 0.163mg 0.114mg 4%
Vitamin B1 0.168mg 0.131mg 3%
Manganese 0.449mg 0.391mg 3%
Iron 1.3mg 1.03mg 3%
Fructose 1.21g 2%
Vitamin A 21µg 2µg 2%
Protein 4.49g 4.8g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 51.9g 15.74g N/A
Sugar 31.47g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
30%
Muffin
23%
Wasabi
Minerals Daily Need Coverage Score
32%
Muffin
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 31.47g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.844g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 18)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $1.6)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.