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Wasabi vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between wasabi and bran raw

  • Wasabi has more vitamin C, while bran raw has more manganese, phosphorus, vitamin B1, iron, magnesium, fiber, copper, vitamin B5, and zinc.
  • Bran raw covers your daily need for manganese, 228% more than wasabi.
  • Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Wasabi, root, raw and Oat bran, raw.

Infographic

Wasabi vs Bran raw 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
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +120.7%
Contains more MagnesiumMagnesium +240.6%
Contains more IronIron +425.2%
Contains more CopperCopper +160%
Contains more ZincZinc +92%
Contains more PhosphorusPhosphorus +817.5%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +1339.9%
~equal in Potassium ~566mg

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more Vitamin B1Vitamin B1 +793.1%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B5Vitamin B5 +636%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +955.1%
Contains more ProteinProtein +260.4%
Contains more FatsFats +1015.9%
Contains more CarbsCarbs +181.3%
Contains more OtherOther +51%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Bran raw DV% diff.
Manganese 0.391mg 5.63mg 228%
Phosphorus 80mg 734mg 93%
Vitamin B1 0.131mg 1.17mg 87%
Selenium 45.2µg 82%
Iron 1.03mg 5.41mg 55%
Vitamin C 41.9mg 0mg 47%
Magnesium 69mg 235mg 40%
Fiber 7.8g 15.4g 30%
Copper 0.155mg 0.403mg 28%
Vitamin B5 0.203mg 1.494mg 26%
Protein 4.8g 17.3g 25%
Polyunsaturated fat 2.766g 18%
Carbs 23.54g 66.22g 14%
Zinc 1.62mg 3.11mg 14%
Fats 0.63g 7.03g 10%
Folate 18µg 52µg 9%
Vitamin B6 0.274mg 0.165mg 8%
Vitamin B2 0.114mg 0.22mg 8%
Calories 109kcal 246kcal 7%
Vitamin E 1.01mg 7%
Calcium 128mg 58mg 7%
Saturated fat 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 6%
Vitamin K 3.2µg 3%
Vitamin B3 0.743mg 0.934mg 1%
Sodium 17mg 4mg 1%
Net carbs 15.74g 50.82g N/A
Potassium 568mg 566mg 0%
Sugar 1.45g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
36%
Wasabi
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.328g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.