Oatmeal vs. Wasabi — In-Depth Nutrition Comparison
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Summary of differences between oatmeal and wasabi
- Oatmeal has more iron, vitamin B3, vitamin B1, and vitamin A, while wasabi has more vitamin C, fiber, potassium, magnesium, copper, and zinc.
- Oatmeal covers your daily need for iron, 62% more than wasabi.
- Oatmeal contains 12 times more vitamin A than wasabi. While oatmeal contains 433IU of vitamin A, wasabi contains only 35IU.
- Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 IronIron | +478.6% |
| Contains more ManganeseManganese | +42.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +165.4% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +831.1% |
| Contains more CopperCopper | +134.8% |
| Contains more ZincZinc | +161.3% |
| Contains less SodiumSodium | -65.3% |
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 AVitamin A | +6400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +98.5% |
| Contains more Vitamin B2Vitamin B2 | +88.6% |
| Contains more Vitamin B3Vitamin B3 | +307.1% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +144.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.03mg | 62% |
| Vitamin C | 0mg | 41.9mg | 47% |
| Fiber | 1.7g | 7.8g | 24% |
| Potassium | 61mg | 568mg | 15% |
| Vitamin A | 130µg | 2µg | 14% |
| Vitamin B3 | 3.025mg | 0.743mg | 14% |
| Vitamin B1 | 0.26mg | 0.131mg | 11% |
| Copper | 0.066mg | 0.155mg | 10% |
| Magnesium | 26mg | 69mg | 10% |
| Zinc | 0.62mg | 1.62mg | 9% |
| Selenium | 5µg | 9% | |
| Vitamin B2 | 0.215mg | 0.114mg | 8% |
| Manganese | 0.558mg | 0.391mg | 7% |
| Folate | 44µg | 18µg | 7% |
| Calcium | 80mg | 128mg | 5% |
| Protein | 2.37g | 4.8g | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 11.67g | 23.54g | 4% |
| Polyunsaturated fat | 0.426g | 3% | |
| Vitamin B5 | 0.317mg | 0.203mg | 2% |
| Calories | 68kcal | 109kcal | 2% |
| Monounsaturated fat | 0.391g | 1% | |
| Saturated fat | 0.226g | 1% | |
| Vitamin B6 | 0.29mg | 0.274mg | 1% |
| Fats | 1.36g | 0.63g | 1% |
| Sodium | 49mg | 17mg | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 15.74g | N/A |
| Sugar | 0.46g | N/A | |
| Phosphorus | 77mg | 80mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +115.9% |
| Contains more WaterWater | +21.6% |
| Contains more ProteinProtein | +102.5% |
| Contains more CarbsCarbs | +101.7% |
| Contains more OtherOther | +236.8% |
