Wasabi vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between wasabi and wafer?
- Wasabi is higher in vitamin C, fiber, vitamin B6, and potassium, yet wafer is higher in iron, copper, manganese, vitamin B3, and vitamin B2.
- Wasabi's daily need coverage for vitamin C is 47% more.
- Wasabi has 5 times more vitamin B6 than wafer. While wasabi has 0.274mg of vitamin B6, wafer has only 0.051mg.
- The amount of sodium in wasabi is lower.
- The glycemic index of wasabi is lower.
We used Wasabi, root, raw and Cookies, chocolate wafers types in this article.
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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 | +30.2% |
| Contains more CalciumCalcium | +312.9% |
| Contains more PotassiumPotassium | +170.5% |
| Contains more ZincZinc | +48.6% |
| Contains less SodiumSodium | -97.1% |
| Contains more IronIron | +289.3% |
| Contains more CopperCopper | +198.7% |
| Contains more PhosphorusPhosphorus | +65% |
| Contains more ManganeseManganese | +78% |
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 B6Vitamin B6 | +437.3% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +55% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +284.7% |
| Contains more Vitamin B5Vitamin B5 | +87.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +161.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Iron | 1.03mg | 4.01mg | 37% |
| Copper | 0.155mg | 0.463mg | 34% |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 17mg | 580mg | 24% |
| Fats | 0.63g | 14.2g | 21% |
| Saturated fat | 4.241g | 19% | |
| Fiber | 7.8g | 3.4g | 18% |
| Vitamin B6 | 0.274mg | 0.051mg | 17% |
| Calories | 109kcal | 433kcal | 16% |
| Carbs | 23.54g | 72.7g | 16% |
| Vitamin B3 | 0.743mg | 2.858mg | 13% |
| Manganese | 0.391mg | 0.696mg | 13% |
| Monounsaturated fat | 4.865g | 12% | |
| Vitamin B2 | 0.114mg | 0.266mg | 12% |
| Potassium | 568mg | 210mg | 11% |
| Calcium | 128mg | 31mg | 10% |
| Selenium | 5.7µg | 10% | |
| Phosphorus | 80mg | 132mg | 7% |
| Folate | 18µg | 47µg | 7% |
| Vitamin B1 | 0.131mg | 0.203mg | 6% |
| Zinc | 1.62mg | 1.09mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Magnesium | 69mg | 53mg | 4% |
| Protein | 4.8g | 6.6g | 4% |
| Vitamin B5 | 0.203mg | 0.381mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 15.74g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 2µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1435.8% |
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +2154% |
| Contains more CarbsCarbs | +208.8% |
~equal in
Other
~2g
