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Wasabi vs. Bagel — In-Depth Nutrition Comparison

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How are wasabi and bagel different?

  • Wasabi is richer in vitamin C, fiber, potassium, and calcium, while bagel is higher in manganese, vitamin B1, iron, vitamin B3, and folate.
  • Wasabi covers your daily need for vitamin C, 47% more than bagel.
  • Wasabi contains 6 times more calcium than bagel. Wasabi contains 128mg of calcium, while bagel contains 20mg.
  • Wasabi is lower in sodium.
  • Bagel has a higher glycemic index (69) than wasabi (41).

Wasabi, root, raw and Bagels, wheat types were used in this article.

Infographic

Wasabi vs Bagel infographic
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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.
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%
Bagel
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +244.2%
Contains more ZincZinc +47.3%
Contains less SodiumSodium -96.1%
Contains more IronIron +168%
Contains more CopperCopper +12.9%
Contains more PhosphorusPhosphorus +77.5%
Contains more ManganeseManganese +265.7%

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.
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%
Bagel
8
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +353.6%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more WaterWater +84%
Contains more ProteinProtein +112.5%
Contains more FatsFats +142.9%
Contains more CarbsCarbs +107.7%
~equal in Other ~1.83g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Bagel
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 Wasabi Bagel DV% diff.
Selenium 28.7µg 52%
Vitamin C 41.9mg 0mg 47%
Manganese 0.391mg 1.43mg 45%
Vitamin B1 0.131mg 0.403mg 23%
Iron 1.03mg 2.76mg 22%
Sodium 17mg 439mg 18%
Vitamin B3 0.743mg 3.37mg 16%
Folate 18µg 76µg 15%
Fiber 7.8g 4.1g 15%
Potassium 568mg 165mg 12%
Calcium 128mg 20mg 11%
Protein 4.8g 10.2g 11%
Vitamin B6 0.274mg 0.147mg 10%
Phosphorus 80mg 142mg 9%
Carbs 23.54g 48.89g 8%
Vitamin B2 0.114mg 0.209mg 7%
Calories 109kcal 250kcal 7%
Polyunsaturated fat 0.936g 6%
Zinc 1.62mg 1.1mg 5%
Magnesium 69mg 51mg 4%
Vitamin B5 0.203mg 0.375mg 3%
Vitamin E 0.32mg 2%
Copper 0.155mg 0.175mg 2%
Choline 9.8mg 2%
Vitamin K 1.5µg 1%
Fats 0.63g 1.53g 1%
Monounsaturated fat 0.29g 1%
Net carbs 15.74g 44.79g N/A
Sugar 6.12g N/A
Vitamin A 2µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Bagel
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
23%
Wasabi
26%
Bagel
Minerals Daily Need Coverage Score
36%
Wasabi
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 28)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $1.6)
Which food is richer in vitamins?
Bagel
Bagel 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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.