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Wasabi vs. Malt — In-Depth Nutrition Comparison

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How are wasabi and malt different?

  • Wasabi is richer in vitamin C, fiber, vitamin B6, manganese, copper, magnesium, potassium, zinc, and iron, while malt is higher in vitamin B12.
  • Wasabi covers your daily need for vitamin C, 46% more than malt.
  • Wasabi contains 16 times more fiber than malt. Wasabi contains 7.8g of fiber, while malt contains 0.5g.
  • Malt has a higher glycemic index (59) than wasabi (41).

Wasabi, root, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk types were used in this article.

Infographic

Wasabi vs Malt 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.
Wasabi
8
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%
Malt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +30.6%
Contains more PotassiumPotassium +230.2%
Contains more IronIron +390.5%
Contains more CopperCopper +318.9%
Contains more ZincZinc +295.1%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +388.8%
Contains more PhosphorusPhosphorus +13.8%

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
5
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%
Malt
6
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% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +41800%
Contains more Vitamin B1Vitamin B1 +142.6%
Contains more Vitamin B3Vitamin B3 +186.9%
Contains more Vitamin B6Vitamin B6 +495.7%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Malt
2
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +42.4%
Contains more CarbsCarbs +110.2%
Contains more OtherOther +140%
Contains more FatsFats +422.2%
Contains more WaterWater +17.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Malt DV% diff.
Vitamin C 41.9mg 0.1mg 46%
Fiber 7.8g 0.5g 29%
Vitamin B12 0µg 0.42µg 18%
Vitamin B6 0.274mg 0.046mg 18%
Manganese 0.391mg 0.08mg 14%
Magnesium 69mg 15mg 13%
Copper 0.155mg 0.037mg 13%
Potassium 568mg 172mg 12%
Zinc 1.62mg 0.41mg 11%
Selenium 5.4µg 10%
Iron 1.03mg 0.21mg 10%
Saturated fat 1.883g 9%
Vitamin B1 0.131mg 0.054mg 6%
Vitamin B2 0.114mg 0.184mg 5%
Fats 0.63g 3.29g 4%
Carbs 23.54g 11.2g 4%
Vitamin B5 0.203mg 0.354mg 3%
Vitamin B3 0.743mg 0.259mg 3%
Protein 4.8g 3.37g 3%
Cholesterol 0mg 10mg 3%
Vitamin A 2µg 26µg 3%
Calcium 128mg 98mg 3%
Sodium 17mg 60mg 2%
Phosphorus 80mg 91mg 2%
Folate 18µg 9µg 2%
Monounsaturated fat 0.827g 2%
Polyunsaturated fat 0.208g 1%
Calories 109kcal 85kcal 1%
Caffeine 3mg 1%
Net carbs 15.74g 10.7g N/A
Sugar 6.68g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Malt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Wasabi
13%
Malt
Minerals Daily Need Coverage Score
36%
Wasabi
17%
Malt

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.883g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
Malt
Malt is cheaper (difference - $0.6)
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.