Wasabi vs. Crackers — In-Depth Nutrition Comparison
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How are wasabi and crackers different?
- Wasabi is higher in vitamin C, fiber, and vitamin B6; however, crackers are richer in iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and folate.
- Daily need coverage for vitamin C for wasabi is 47% higher.
- Wasabi contains 4 times more vitamin B6 than crackers. While wasabi contains 0.274mg of vitamin B6, crackers contain only 0.063mg.
- Wasabi has less sodium.
- Wasabi has a lower glycemic index (41) than crackers (63).
Wasabi, root, raw and Crackers, standard snack-type, regular are the varieties used in this article.
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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 MagnesiumMagnesium | +283.3% |
| Contains more PotassiumPotassium | +381.4% |
| Contains more CopperCopper | +49% |
| Contains more ZincZinc | +230.6% |
| Contains less SodiumSodium | -97.7% |
| Contains more IronIron | +291.3% |
| Contains more PhosphorusPhosphorus | +210% |
| Contains more ManganeseManganese | +25.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +334.9% |
| Contains more Vitamin B1Vitamin B1 | +217.6% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +485.7% |
| Contains more Vitamin B5Vitamin B5 | +105.4% |
| Contains more FolateFolate | +411.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 88% | |
| Vitamin K | 69.3µg | 58% | |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fats | 0.63g | 26.43g | 40% |
| Iron | 1.03mg | 4.03mg | 38% |
| Sodium | 17mg | 726mg | 31% |
| Vitamin B2 | 0.114mg | 0.456mg | 26% |
| Saturated fat | 5.562g | 25% | |
| Phosphorus | 80mg | 248mg | 24% |
| Vitamin B1 | 0.131mg | 0.416mg | 24% |
| Vitamin B3 | 0.743mg | 4.352mg | 23% |
| Fiber | 7.8g | 2.3g | 22% |
| Vitamin E | 3.03mg | 20% | |
| Calories | 109kcal | 510kcal | 20% |
| Starch | 49.69g | 20% | |
| Folate | 18µg | 92µg | 19% |
| Monounsaturated fat | 6.553g | 16% | |
| Vitamin B6 | 0.274mg | 0.063mg | 16% |
| Potassium | 568mg | 118mg | 13% |
| Carbs | 23.54g | 61.3g | 13% |
| Magnesium | 69mg | 18mg | 12% |
| Selenium | 6.7µg | 12% | |
| Zinc | 1.62mg | 0.49mg | 10% |
| Copper | 0.155mg | 0.104mg | 6% |
| Manganese | 0.391mg | 0.491mg | 4% |
| Protein | 4.8g | 6.64g | 4% |
| Vitamin B5 | 0.203mg | 0.417mg | 4% |
| Choline | 9.6mg | 2% | |
| Calcium | 128mg | 120mg | 1% |
| Net carbs | 15.74g | 59g | N/A |
| Sugar | 8.18g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2101% |
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +4095.2% |
| Contains more CarbsCarbs | +160.4% |
| Contains more OtherOther | +29.7% |
