Wasabi vs. Groat — In-Depth Nutrition Comparison
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How are wasabi and groat different?
- Wasabi is richer in vitamin C and calcium, while groat is higher in copper, manganese, vitamin B3, magnesium, phosphorus, vitamin B2, vitamin B5, and iron.
- Groat covers your daily need for copper, 105% more than wasabi.
- Groat has a higher glycemic index (54) than wasabi (41).
Wasabi, root, raw and Buckwheat types were 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 CalciumCalcium | +611.1% |
| Contains more PotassiumPotassium | +23.5% |
| Contains more MagnesiumMagnesium | +234.8% |
| Contains more IronIron | +113.6% |
| Contains more CopperCopper | +609.7% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +333.8% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +232.5% |
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 B1Vitamin B1 | +29.7% |
| Contains more Vitamin B6Vitamin B6 | +30.5% |
| Contains more Vitamin B2Vitamin B2 | +272.8% |
| Contains more Vitamin B3Vitamin B3 | +844.8% |
| Contains more Vitamin B5Vitamin B5 | +507.4% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.155mg | 1.1mg | 105% |
| Vitamin C | 41.9mg | 0mg | 47% |
| Manganese | 0.391mg | 1.3mg | 40% |
| Vitamin B3 | 0.743mg | 7.02mg | 39% |
| Magnesium | 69mg | 231mg | 39% |
| Phosphorus | 80mg | 347mg | 38% |
| Vitamin B2 | 0.114mg | 0.425mg | 24% |
| Vitamin B5 | 0.203mg | 1.233mg | 21% |
| Protein | 4.8g | 13.25g | 17% |
| Carbs | 23.54g | 71.5g | 16% |
| Iron | 1.03mg | 2.2mg | 15% |
| Selenium | 8.3µg | 15% | |
| Calories | 109kcal | 343kcal | 12% |
| Calcium | 128mg | 18mg | 11% |
| Fiber | 7.8g | 10g | 9% |
| Zinc | 1.62mg | 2.4mg | 7% |
| Polyunsaturated fat | 1.039g | 7% | |
| Vitamin B6 | 0.274mg | 0.21mg | 5% |
| Fats | 0.63g | 3.4g | 4% |
| Monounsaturated fat | 1.04g | 3% | |
| Saturated fat | 0.741g | 3% | |
| Folate | 18µg | 30µg | 3% |
| Vitamin B1 | 0.131mg | 0.101mg | 3% |
| Potassium | 568mg | 460mg | 3% |
| Sodium | 17mg | 1mg | 1% |
| Net carbs | 15.74g | 61.5g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.192mg | 0% | |
| Threonine | 0.506mg | 0% | |
| Isoleucine | 0.498mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.672mg | 0% | |
| Methionine | 0.172mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.678mg | 0% | |
| Histidine | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +608.8% |
| Contains more ProteinProtein | +176% |
| Contains more FatsFats | +439.7% |
| Contains more CarbsCarbs | +203.7% |
~equal in
Other
~2.1g
