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Wasabi vs. Cereal — In-Depth Nutrition Comparison

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How are wasabi and cereal different?

  • Wasabi is richer in fiber, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and manganese.
  • Cereal covers your daily need for vitamin B1, 513% more than wasabi.
  • Wasabi contains 6 times more fiber than cereal. Wasabi contains 7.8g of fiber, while cereal contains 1.4g.
  • Wasabi is lower in sodium.
  • Cereal has a higher glycemic index (69) than wasabi (41).

Wasabi, root, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Wasabi vs Cereal 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%
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +263.2%
Contains more CalciumCalcium +1180%
Contains more PotassiumPotassium +441%
Contains more CopperCopper +13.1%
Contains less SodiumSodium -97.9%
Contains more IronIron +3206.8%
Contains more ZincZinc +369.1%
Contains more ManganeseManganese +102%
~equal in Phosphorus ~77mg

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
1
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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin B1Vitamin B1 +4700%
Contains more Vitamin B2Vitamin B2 +3294.7%
Contains more Vitamin B3Vitamin B3 +3886.5%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +2084.7%
~equal in Vitamin C ~38.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +1728.3%
Contains more ProteinProtein +26.3%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +268.9%
Contains more OtherOther +16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Cereal DV% diff.
Vitamin B1 0.131mg 6.288mg 513%
Vitamin B6 0.274mg 5.986mg 439%
Iron 1.03mg 34.06mg 413%
Vitamin B2 0.114mg 3.87mg 289%
Vitamin B3 0.743mg 29.62mg 180%
Vitamin A 2µg 814µg 90%
Zinc 1.62mg 7.6mg 54%
Sodium 17mg 795mg 34%
Fiber 7.8g 1.4g 26%
Carbs 23.54g 86.85g 21%
Manganese 0.391mg 0.79mg 17%
Potassium 568mg 105mg 14%
Calories 109kcal 378kcal 13%
Magnesium 69mg 19mg 12%
Calcium 128mg 10mg 12%
Selenium 6.3µg 11%
Folate 18µg 5%
Vitamin C 41.9mg 38.5mg 4%
Protein 4.8g 6.06g 3%
Copper 0.155mg 0.137mg 2%
Polyunsaturated fat 0.354g 2%
Monounsaturated fat 0.204g 1%
Vitamin E 0.08mg 1%
Fats 0.63g 1.08g 1%
Saturated fat 0.26g 1%
Net carbs 15.74g 85.45g N/A
Sugar 10.35g N/A
Phosphorus 80mg 77mg 0%
Vitamin B5 0.203mg 0.226mg 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
36%
Wasabi
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 778mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.6)
Which food is richer in vitamins?
Cereal
Cereal 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. 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.