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  6. Wasabi vs. Wheat

Wasabi vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Wasabi and Wheat ?

  • Wasabi is richer in Vitamin C, yet Wheat is richer in Manganese, Phosphorus, Copper, Vitamin B3, Iron, Vitamin B1, Zinc, Magnesium, and Vitamin B5.
  • Wheat 's daily need coverage for Manganese is 114% higher.

We used Wasabi, root, raw and Wheat, durum types in this comparison.

Infographic

Wasabi vs Wheat 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
Wasabi
2
:
8
Wheat
Wheat
Contains more Calcium +276.5%
Contains more Potassium +31.8%
Contains more Iron +241.7%
Contains more Magnesium +108.7%
Contains more Phosphorus +535%
Contains less Sodium -88.2%
Contains more Zinc +156.8%
Contains more Copper +256.8%
Contains more Manganese +670.3%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +276.5%
Contains more Potassium +31.8%
Contains more Iron +241.7%
Contains more Magnesium +108.7%
Contains more Phosphorus +535%
Contains less Sodium -88.2%
Contains more Zinc +156.8%
Contains more Copper +256.8%
Contains more Manganese +670.3%

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
Wasabi
2
:
6
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +219.8%
Contains more Vitamin B3 +806.9%
Contains more Vitamin B5 +360.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +138.9%
Equal in Vitamin B2 - 0.121
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +219.8%
Contains more Vitamin B3 +806.9%
Contains more Vitamin B5 +360.6%
Contains more Vitamin B6 +52.9%
Contains more Folate +138.9%
Equal in Vitamin B2 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
:
3
Wheat
Wheat
Contains more Water +531.7%
Contains more Protein +185%
Contains more Fats +292.1%
Contains more Carbs +202.2%
Equal in Other - 1.78
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +531.7%
Contains more Protein +185%
Contains more Fats +292.1%
Contains more Carbs +202.2%
Equal in Other - 1.78

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Wheat Opinion
Net carbs 15.74g 71.13g Wheat
Protein 4.8g 13.68g Wheat
Fats 0.63g 2.47g Wheat
Carbs 23.54g 71.13g Wheat
Calories 109kcal 339kcal Wheat
Fiber 7.8g Wasabi
Calcium 128mg 34mg Wasabi
Iron 1.03mg 3.52mg Wheat
Magnesium 69mg 144mg Wheat
Phosphorus 80mg 508mg Wheat
Potassium 568mg 431mg Wasabi
Sodium 17mg 2mg Wheat
Zinc 1.62mg 4.16mg Wheat
Copper 0.155mg 0.553mg Wheat
Manganese 0.391mg 3.012mg Wheat
Selenium 89.4µg Wheat
Vitamin A 35IU 0IU Wasabi
Vitamin A RAE 2µg 0µg Wasabi
Vitamin C 41.9mg 0mg Wasabi
Vitamin B1 0.131mg 0.419mg Wheat
Vitamin B2 0.114mg 0.121mg Wheat
Vitamin B3 0.743mg 6.738mg Wheat
Vitamin B5 0.203mg 0.935mg Wheat
Vitamin B6 0.274mg 0.419mg Wheat
Folate 18µg 43µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g Wasabi
Monounsaturated Fat 0.344g Wheat
Polyunsaturated fat 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Wasabi
37%
Wheat
Minerals Daily Need Coverage Score
36%
Wasabi
168%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.454g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.