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Wasabi vs. Pita — In-Depth Nutrition Comparison

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Summary of differences between wasabi and pita

  • Wasabi has more vitamin C, fiber, vitamin B6, potassium, magnesium, and zinc, while pita has more vitamin B1 and vitamin B3.
  • Wasabi covers your daily need for vitamin C, 47% more than pita.
  • Wasabi contains 8 times more vitamin B6 than pita. While wasabi contains 0.274mg of vitamin B6, pita contains only 0.034mg.
  • The amount of sodium in wasabi is lower.
  • Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of pita is 68.

These are the specific foods used in this comparison Wasabi, root, raw and Bread, pita, white, unenriched.

Infographic

Wasabi vs Pita 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
5
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%
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +165.4%
Contains more CalciumCalcium +48.8%
Contains more PotassiumPotassium +373.3%
Contains more ZincZinc +92.9%
Contains less SodiumSodium -96.8%
Contains more IronIron +35.9%
Contains more PhosphorusPhosphorus +21.3%
Contains more ManganeseManganese +23%
~equal in Copper ~0.168mg
~equal in Selenium ~µg

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
4
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%
Pita
4
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B6Vitamin B6 +705.9%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B3Vitamin B3 +188.3%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +115.3%
Contains more ProteinProtein +89.6%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +136.6%
~equal in Other ~1.9g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Pita DV% diff.
Vitamin C 41.9mg 0mg 47%
Sodium 17mg 536mg 23%
Fiber 7.8g 2.2g 22%
Vitamin B6 0.274mg 0.034mg 18%
Potassium 568mg 120mg 13%
Vitamin B1 0.131mg 0.267mg 11%
Carbs 23.54g 55.7g 11%
Magnesium 69mg 26mg 10%
Vitamin B3 0.743mg 2.142mg 9%
Protein 4.8g 9.1g 9%
Calories 109kcal 275kcal 8%
Zinc 1.62mg 0.84mg 7%
Iron 1.03mg 1.4mg 5%
Vitamin B5 0.203mg 0.397mg 4%
Polyunsaturated fat 0.535g 4%
Manganese 0.391mg 0.481mg 4%
Calcium 128mg 86mg 4%
Phosphorus 80mg 97mg 2%
Folate 18µg 24µg 2%
Copper 0.155mg 0.168mg 1%
Saturated fat 0.166g 1%
Fats 0.63g 1.2g 1%
Vitamin B2 0.114mg 0.097mg 1%
Net carbs 15.74g 53.5g N/A
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.105g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Pita
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
14%
Pita
Minerals Daily Need Coverage Score
36%
Wasabi
36%
Pita

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 519mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.166g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 27)
Which food is cheaper?
Pita
Pita is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.