Wasabi vs. Oatmeal — In-Depth Nutrition Comparison
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Summary of differences between wasabi and oatmeal
- Wasabi has more vitamin C, fiber, potassium, magnesium, copper, and zinc, while oatmeal has more iron, vitamin B3, vitamin B1, and vitamin A.
- Oatmeal covers your daily need for iron, 62% more than wasabi.
- Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Wasabi, root, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +165.4% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +831.1% |
| Contains more CopperCopper | +134.8% |
| Contains more ZincZinc | +161.3% |
| Contains less SodiumSodium | -65.3% |
| Contains more IronIron | +478.6% |
| Contains more ManganeseManganese | +42.7% |
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 | +6400% |
| Contains more Vitamin B1Vitamin B1 | +98.5% |
| Contains more Vitamin B2Vitamin B2 | +88.6% |
| Contains more Vitamin B3Vitamin B3 | +307.1% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more FolateFolate | +144.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.5% |
| Contains more CarbsCarbs | +101.7% |
| Contains more OtherOther | +236.8% |
| Contains more FatsFats | +115.9% |
| Contains more WaterWater | +21.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.03mg | 5.96mg | 62% |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fiber | 7.8g | 1.7g | 24% |
| Potassium | 568mg | 61mg | 15% |
| Vitamin A | 2µg | 130µg | 14% |
| Vitamin B3 | 0.743mg | 3.025mg | 14% |
| Vitamin B1 | 0.131mg | 0.26mg | 11% |
| Copper | 0.155mg | 0.066mg | 10% |
| Magnesium | 69mg | 26mg | 10% |
| Zinc | 1.62mg | 0.62mg | 9% |
| Selenium | 5µg | 9% | |
| Vitamin B2 | 0.114mg | 0.215mg | 8% |
| Manganese | 0.391mg | 0.558mg | 7% |
| Folate | 18µg | 44µg | 7% |
| Calcium | 128mg | 80mg | 5% |
| Protein | 4.8g | 2.37g | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 23.54g | 11.67g | 4% |
| Polyunsaturated fat | 0.426g | 3% | |
| Vitamin B5 | 0.203mg | 0.317mg | 2% |
| Calories | 109kcal | 68kcal | 2% |
| Monounsaturated fat | 0.391g | 1% | |
| Saturated fat | 0.226g | 1% | |
| Vitamin B6 | 0.274mg | 0.29mg | 1% |
| Fats | 0.63g | 1.36g | 1% |
| Sodium | 17mg | 49mg | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 15.74g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Phosphorus | 80mg | 77mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
36%
45%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.226g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 38)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.6)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.