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 A RAE, and Vitamin B1, while Wasabi has more Vitamin C, Fiber, Potassium, Magnesium, Copper, and Zinc.
- Oatmeal covers your daily need of Iron 62% more than Wasabi.
- Oatmeal contains 65 times more Vitamin A RAE than Wasabi. While Oatmeal contains 130µg of Vitamin A RAE, Wasabi contains only 2µg.
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
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Iron
+478.6%
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Manganese
+42.7%
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Calcium
+60%
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Magnesium
+165.4%
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Potassium
+831.1%
Contains
less
Sodium
-65.3%
Contains
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Zinc
+161.3%
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Copper
+134.8%
Equal in Phosphorus - 80
Contains
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Iron
+478.6%
Contains
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Manganese
+42.7%
Contains
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Calcium
+60%
Contains
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Magnesium
+165.4%
Contains
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Potassium
+831.1%
Contains
less
Sodium
-65.3%
Contains
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Zinc
+161.3%
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Copper
+134.8%
Equal in Phosphorus - 80
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.
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Contains
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Vitamin A
+1137.1%
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Vitamin B1
+98.5%
Contains
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Vitamin B2
+88.6%
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Vitamin B3
+307.1%
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Vitamin B5
+56.2%
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Folate
+144.4%
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Vitamin C
+∞%
Equal in Vitamin B6 - 0.274
Contains
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Vitamin A
+1137.1%
Contains
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Vitamin B1
+98.5%
Contains
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Vitamin B2
+88.6%
Contains
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Vitamin B3
+307.1%
Contains
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Vitamin B5
+56.2%
Contains
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Folate
+144.4%
Contains
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Vitamin C
+∞%
Equal in Vitamin B6 - 0.274
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+115.9%
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Water
+21.6%
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Protein
+102.5%
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Carbs
+101.7%
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Other
+236.8%
Contains
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Fats
+115.9%
Contains
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Water
+21.6%
Contains
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Protein
+102.5%
Contains
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Carbs
+101.7%
Contains
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Other
+236.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 15.74g |
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| Protein | 2.37g | 4.8g |
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| Fats | 1.36g | 0.63g |
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| Carbs | 11.67g | 23.54g |
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| Calories | 68kcal | 109kcal |
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| Starch | 10.37g |
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| Sugar | 0.46g |
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| Fiber | 1.7g | 7.8g |
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| Calcium | 80mg | 128mg |
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| Iron | 5.96mg | 1.03mg |
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| Magnesium | 26mg | 69mg |
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| Phosphorus | 77mg | 80mg |
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| Potassium | 61mg | 568mg |
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| Sodium | 49mg | 17mg |
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| Zinc | 0.62mg | 1.62mg |
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| Copper | 0.066mg | 0.155mg |
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| Manganese | 0.558mg | 0.391mg |
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| Selenium | 5µg |
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| Vitamin A | 433IU | 35IU |
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| Vitamin A RAE | 130µg | 2µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 0mg | 41.9mg |
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| Vitamin B1 | 0.26mg | 0.131mg |
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| Vitamin B2 | 0.215mg | 0.114mg |
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| Vitamin B3 | 3.025mg | 0.743mg |
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| Vitamin B5 | 0.317mg | 0.203mg |
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| Vitamin B6 | 0.29mg | 0.274mg |
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| Folate | 44µg | 18µg |
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| Vitamin K | 0.4µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.083mg |
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| Isoleucine | 0.105mg |
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| Leucine | 0.2mg |
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| Lysine | 0.135mg |
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| Methionine | 0.04mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.151mg |
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| Histidine | 0.057mg |
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| Trans Fat | 0.003g | 0g |
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| Saturated Fat | 0.226g |
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| Monounsaturated Fat | 0.391g |
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| Polyunsaturated fat | 0.426g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
25%
Minerals Daily Need Coverage Score
45%
36%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 0.226g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 38)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.