Wasabi vs. Crouton — In-Depth Nutrition Comparison
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Important differences between wasabi and crouton
- Wasabi has more vitamin C, vitamin B6, potassium, and fiber; however, crouton is richer in vitamin B1, iron, vitamin B3, folate, and vitamin B2.
- Wasabi's daily need coverage for vitamin C is 47% more.
- Wasabi contains 11 times more vitamin B6 than crouton. Wasabi contains 0.274mg of vitamin B6, while crouton contains 0.026mg.
- Wasabi contains less sodium.
- Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of wasabi is 41.
The food varieties used in the comparison are Wasabi, root, raw and Croutons, plain.
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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 | +122.6% |
| Contains more CalciumCalcium | +68.4% |
| Contains more PotassiumPotassium | +358.1% |
| Contains more ZincZinc | +82% |
| Contains less SodiumSodium | -97.6% |
| Contains more IronIron | +296.1% |
| Contains more PhosphorusPhosphorus | +43.8% |
| Contains more ManganeseManganese | +27.9% |
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 | +953.8% |
| Contains more Vitamin B1Vitamin B1 | +375.6% |
| Contains more Vitamin B2Vitamin B2 | +138.6% |
| Contains more Vitamin B3Vitamin B3 | +632% |
| Contains more Vitamin B5Vitamin B5 | +111.3% |
| Contains more FolateFolate | +633.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1156.5% |
| Contains more ProteinProtein | +147.9% |
| Contains more FatsFats | +947.6% |
| Contains more CarbsCarbs | +212.2% |
| Contains more OtherOther | +30.2% |
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 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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 37.5µg | 68% | |
| Vitamin C | 41.9mg | 0mg | 47% |
| Vitamin B1 | 0.131mg | 0.623mg | 41% |
| Iron | 1.03mg | 4.08mg | 38% |
| Sodium | 17mg | 698mg | 30% |
| Folate | 18µg | 132µg | 29% |
| Vitamin B3 | 0.743mg | 5.439mg | 29% |
| Vitamin B6 | 0.274mg | 0.026mg | 19% |
| Carbs | 23.54g | 73.5g | 17% |
| Calories | 109kcal | 407kcal | 15% |
| Protein | 4.8g | 11.9g | 14% |
| Potassium | 568mg | 124mg | 13% |
| Vitamin B2 | 0.114mg | 0.272mg | 12% |
| Fiber | 7.8g | 5.1g | 11% |
| Magnesium | 69mg | 31mg | 9% |
| Fats | 0.63g | 6.6g | 9% |
| Polyunsaturated fat | 1.273g | 8% | |
| Monounsaturated fat | 3.059g | 8% | |
| Saturated fat | 1.51g | 7% | |
| Zinc | 1.62mg | 0.89mg | 7% |
| Calcium | 128mg | 76mg | 5% |
| Manganese | 0.391mg | 0.5mg | 5% |
| Vitamin B5 | 0.203mg | 0.429mg | 5% |
| Phosphorus | 80mg | 115mg | 5% |
| Copper | 0.155mg | 0.163mg | 1% |
| Net carbs | 15.74g | 68.4g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.337mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.278mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.586mg | 0% | |
| Valine | 0.514mg | 0% | |
| Histidine | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
35%
Minerals Daily Need Coverage Score
36%
70%
Comparison summary
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 681mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 1.51g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 31)
Which food is cheaper?
Crouton is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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.