Wasabi vs. White bread — In-Depth Nutrition Comparison
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How are wasabi and white bread different?
- Wasabi is higher in vitamin C, fiber, vitamin B6, potassium, and magnesium; however, white bread is richer in vitamin B1, iron, vitamin B3, and folate.
- Daily need coverage for vitamin C for wasabi is 47% higher.
- Wasabi contains 5 times more potassium than white bread. While wasabi contains 568mg of potassium, white bread contains only 126mg.
- Wasabi has less sodium.
- Wasabi has a lower glycemic index (41) than white bread (73).
Wasabi, root, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used 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 | +200% |
| Contains more PotassiumPotassium | +350.8% |
| Contains more CopperCopper | +53.5% |
| Contains more ZincZinc | +118.9% |
| Contains less SodiumSodium | -96.5% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +250.5% |
| Contains more PhosphorusPhosphorus | +22.5% |
| Contains more ManganeseManganese | +37.1% |
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 | +214.9% |
| Contains more Vitamin B1Vitamin B1 | +306.9% |
| Contains more Vitamin B2Vitamin B2 | +113.2% |
| Contains more Vitamin B3Vitamin B3 | +543.3% |
| Contains more Vitamin B5Vitamin B5 | +164% |
| Contains more FolateFolate | +516.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Selenium | 22µg | 40% | |
| Vitamin B1 | 0.131mg | 0.533mg | 34% |
| Iron | 1.03mg | 3.61mg | 32% |
| Vitamin B3 | 0.743mg | 4.78mg | 25% |
| Folate | 18µg | 111µg | 23% |
| Sodium | 17mg | 490mg | 21% |
| Fiber | 7.8g | 2.7g | 20% |
| Starch | 37.17g | 15% | |
| Vitamin B6 | 0.274mg | 0.087mg | 14% |
| Potassium | 568mg | 126mg | 13% |
| Magnesium | 69mg | 23mg | 11% |
| Polyunsaturated fat | 1.602g | 11% | |
| Vitamin B2 | 0.114mg | 0.243mg | 10% |
| Carbs | 23.54g | 49.42g | 9% |
| Protein | 4.8g | 8.85g | 8% |
| Zinc | 1.62mg | 0.74mg | 8% |
| Calories | 109kcal | 266kcal | 8% |
| Vitamin B5 | 0.203mg | 0.536mg | 7% |
| Manganese | 0.391mg | 0.536mg | 6% |
| Copper | 0.155mg | 0.101mg | 6% |
| Fats | 0.63g | 3.33g | 4% |
| Phosphorus | 80mg | 98mg | 3% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Saturated fat | 0.698g | 3% | |
| Calcium | 128mg | 144mg | 2% |
| Monounsaturated fat | 0.599g | 1% | |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 15.74g | 46.72g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0g | 0.027g | N/A |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +89.8% |
| Contains more ProteinProtein | +84.4% |
| Contains more FatsFats | +428.6% |
| Contains more CarbsCarbs | +109.9% |
~equal in
Other
~1.98g
