Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat
  5. Compare
  6. Wheat vs. Wasabi

Wheat vs. Wasabi — In-Depth Nutrition Comparison

Compare

What are the main differences between Wheat and Wasabi?

  • Wheat is richer in Manganese, Phosphorus, Copper, Vitamin B3, Iron, Vitamin B1, Zinc, Magnesium, and Vitamin B5, yet Wasabi is richer in Vitamin C.
  • Wheat 's daily need coverage for Manganese is 114% higher.
  • Wheat has 9 times more Vitamin B3 than Wasabi. Wheat has 6.738mg of Vitamin B3, while Wasabi has 0.743mg.

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

Infographic

Wheat vs Wasabi 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.
Wheat
Wheat
8
:
2
Wasabi
Wasabi
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%
Contains more Calcium +276.5%
Contains more Potassium +31.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
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%
Contains more Calcium +276.5%
Contains more Potassium +31.8%

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.
Wheat
Wheat
6
:
2
Wasabi
Wasabi
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.114
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Wasabi
Wasabi
Contains more Protein +185%
Contains more Fats +292.1%
Contains more Carbs +202.2%
Contains more Water +531.7%
Equal in Other - 1.92
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
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
Contains more Protein +185%
Contains more Fats +292.1%
Contains more Carbs +202.2%
Contains more Water +531.7%
Equal in Other - 1.92

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Wasabi
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 Wheat Wasabi Opinion
Net carbs 71.13g 15.74g Wheat
Protein 13.68g 4.8g Wheat
Fats 2.47g 0.63g Wheat
Carbs 71.13g 23.54g Wheat
Calories 339kcal 109kcal Wheat
Fiber 7.8g Wasabi
Calcium 34mg 128mg Wasabi
Iron 3.52mg 1.03mg Wheat
Magnesium 144mg 69mg Wheat
Phosphorus 508mg 80mg Wheat
Potassium 431mg 568mg Wasabi
Sodium 2mg 17mg Wheat
Zinc 4.16mg 1.62mg Wheat
Copper 0.553mg 0.155mg Wheat
Manganese 3.012mg 0.391mg Wheat
Selenium 89.4µg Wheat
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.419mg 0.131mg Wheat
Vitamin B2 0.121mg 0.114mg Wheat
Vitamin B3 6.738mg 0.743mg Wheat
Vitamin B5 0.935mg 0.203mg Wheat
Vitamin B6 0.419mg 0.274mg Wheat
Folate 43µg 18µg 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
Wheat Wasabi
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
37%
Wheat
25%
Wasabi
Minerals Daily Need Coverage Score
168%
Wheat
36%
Wasabi

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.