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Wasabi vs. English muffin — In-Depth Nutrition Comparison

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How are Wasabi and English muffin different?

  • Wasabi is higher in Vitamin C, Fiber, Vitamin B6, Potassium, Magnesium, Zinc, and Calcium, however, English muffin is richer in Phosphorus, and Vitamin B3.
  • Daily need coverage for Vitamin C from Wasabi is 46% higher.
  • Wasabi contains 6 times more Vitamin B6 than English muffin. While Wasabi contains 0.274mg of Vitamin B6, English muffin contains only 0.043mg.
  • Wasabi has less Sodium.

Wasabi, root, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Wasabi vs English muffin infographic
Infographic link

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 Calcium +146.2%
Contains more Iron +15.7%
Contains more Magnesium +228.6%
Contains more Potassium +333.6%
Contains less Sodium -96.3%
Contains more Zinc +131.4%
Contains more Copper +20.2%
Contains more Phosphorus +66.3%
Equal in Manganese - 0.357
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Calcium +146.2%
Contains more Iron +15.7%
Contains more Magnesium +228.6%
Contains more Potassium +333.6%
Contains less Sodium -96.3%
Contains more Zinc +131.4%
Contains more Copper +20.2%
Contains more Phosphorus +66.3%
Equal in Manganese - 0.357

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +41800%
Contains more Vitamin B6 +537.2%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +35.1%
Contains more Vitamin B3 +110.8%
Contains more Vitamin B5 +119.7%
Contains more Folate +105.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +41800%
Contains more Vitamin B6 +537.2%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +35.1%
Contains more Vitamin B3 +110.8%
Contains more Vitamin B5 +119.7%
Contains more Folate +105.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +64.2%
Contains more Protein +60.4%
Contains more Fats +185.7%
Contains more Carbs +95.4%
Contains more Other +25%
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more Water +64.2%
Contains more Protein +60.4%
Contains more Fats +185.7%
Contains more Carbs +95.4%
Contains more Other +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi English muffin Opinion
Net carbs 15.74g 43.3g English muffin
Protein 4.8g 7.7g English muffin
Fats 0.63g 1.8g English muffin
Carbs 23.54g 46g English muffin
Calories 109kcal 235kcal English muffin
Fiber 7.8g 2.7g Wasabi
Calcium 128mg 52mg Wasabi
Iron 1.03mg 0.89mg Wasabi
Magnesium 69mg 21mg Wasabi
Phosphorus 80mg 133mg English muffin
Potassium 568mg 131mg Wasabi
Sodium 17mg 464mg Wasabi
Zinc 1.62mg 0.7mg Wasabi
Copper 0.155mg 0.129mg Wasabi
Manganese 0.391mg 0.357mg Wasabi
Vitamin A 35IU 0IU Wasabi
Vitamin A RAE 2µg 0µg Wasabi
Vitamin C 41.9mg 0.1mg Wasabi
Vitamin B1 0.131mg 0.181mg English muffin
Vitamin B2 0.114mg 0.154mg English muffin
Vitamin B3 0.743mg 1.566mg English muffin
Vitamin B5 0.203mg 0.446mg English muffin
Vitamin B6 0.274mg 0.043mg Wasabi
Folate 18µg 37µg English muffin
Vitamin B12 0µg 0.04µg English muffin
Tryptophan 0.092mg English muffin
Threonine 0.242mg English muffin
Isoleucine 0.315mg English muffin
Leucine 0.553mg English muffin
Lysine 0.241mg English muffin
Methionine 0.139mg English muffin
Phenylalanine 0.379mg English muffin
Valine 0.353mg English muffin
Histidine 0.17mg English muffin
Saturated Fat 0.259g Wasabi
Monounsaturated Fat 0.302g English muffin
Polyunsaturated fat 0.888g English muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi English muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Wasabi
15%
English muffin
Minerals Daily Need Coverage Score
36%
Wasabi
30%
English muffin

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 447mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.259g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $1.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.