Wasabi vs. White bread — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
33%
Minerals Daily Need Coverage Score
36%
56%
Comparison summary
Which food is cheaper?
White bread is cheaper (difference - $1.6)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.