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Wasabi vs. English muffin — In-Depth Nutrition Comparison

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How are wasabi and English muffins different?

  • Wasabi is higher in vitamin C, fiber, vitamin B6, potassium, magnesium, zinc, and calcium; however, English muffins are richer in phosphorus and vitamin B3.
  • Daily need coverage for vitamin C for wasabi is 46% higher.
  • Wasabi contains 6 times more vitamin B6 than English muffins. While wasabi contains 0.274mg of vitamin B6, English muffins contain only 0.043mg.
  • Wasabi has less sodium.
  • Wasabi has a lower glycemic index (41) than English muffins (77).

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
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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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +228.6%
Contains more CalciumCalcium +146.2%
Contains more PotassiumPotassium +333.6%
Contains more IronIron +15.7%
Contains more CopperCopper +20.2%
Contains more ZincZinc +131.4%
Contains less SodiumSodium -96.3%
Contains more PhosphorusPhosphorus +66.3%
~equal in Manganese ~0.357mg
~equal in Selenium ~µg

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%
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +41800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +537.2%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B3Vitamin B3 +110.8%
Contains more Vitamin B5Vitamin B5 +119.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +105.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wasabi English muffin DV% diff.
Vitamin C 41.9mg 0.1mg 46%
Fiber 7.8g 2.7g 20%
Sodium 17mg 464mg 19%
Vitamin B6 0.274mg 0.043mg 18%
Potassium 568mg 131mg 13%
Magnesium 69mg 21mg 11%
Phosphorus 80mg 133mg 8%
Calcium 128mg 52mg 8%
Zinc 1.62mg 0.7mg 8%
Carbs 23.54g 46g 7%
Calories 109kcal 235kcal 6%
Polyunsaturated fat 0.888g 6%
Protein 4.8g 7.7g 6%
Vitamin B5 0.203mg 0.446mg 5%
Folate 18µg 37µg 5%
Vitamin B3 0.743mg 1.566mg 5%
Vitamin B1 0.131mg 0.181mg 4%
Vitamin B2 0.114mg 0.154mg 3%
Copper 0.155mg 0.129mg 3%
Iron 1.03mg 0.89mg 2%
Vitamin B12 0µg 0.04µg 2%
Fats 0.63g 1.8g 2%
Manganese 0.391mg 0.357mg 1%
Saturated fat 0.259g 1%
Monounsaturated fat 0.302g 1%
Net carbs 15.74g 43.3g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

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
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 WaterWater +64.2%
Contains more ProteinProtein +60.4%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +95.4%
Contains more OtherOther +25%

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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.