Wasabi vs. Bran raw — In-Depth Nutrition Comparison
Compare
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
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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +955.1% |
| Contains more ProteinProtein | +260.4% |
| Contains more FatsFats | +1015.9% |
| Contains more CarbsCarbs | +181.3% |
| Contains more OtherOther | +51% |