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  6. Soy sauce vs. Wasabi

Soy sauce vs. Wasabi — In-Depth Nutrition Comparison

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Summary of differences between Soy sauce and Wasabi

  • Soy sauce has more Manganese, Phosphorus, and Vitamin B3, while Wasabi has more Vitamin C, Fiber, Copper, Vitamin B6, Calcium, and Vitamin B1.
  • Soy sauce covers your daily need of Sodium 238% more than Wasabi.
  • Soy sauce contains 3 times more Vitamin B3 than Wasabi. While Soy sauce contains 2.196mg of Vitamin B3, Wasabi contains only 0.743mg.
  • The amount of Sodium in Wasabi is lower.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Wasabi, root, raw.

Infographic

Soy sauce 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.
Soy sauce
Soy sauce
5
:
5
Wasabi
Wasabi
Contains more Iron +40.8%
Contains more Phosphorus +107.5%
Contains more Manganese +160.4%
Contains more Calcium +287.9%
Contains more Potassium +30.6%
Contains less Sodium -99.7%
Contains more Zinc +86.2%
Contains more Copper +260.5%
Equal in Magnesium - 69
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +40.8%
Contains more Phosphorus +107.5%
Contains more Manganese +160.4%
Contains more Calcium +287.9%
Contains more Potassium +30.6%
Contains less Sodium -99.7%
Contains more Zinc +86.2%
Contains more Copper +260.5%
Equal in Magnesium - 69

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.
Soy sauce
Soy sauce
5
:
5
Wasabi
Wasabi
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +46.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +297%
Contains more Vitamin B6 +85.1%
Contains more Folate +28.6%
Soy sauce
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% 9% 39% 42% 18% 35% 11% 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 B2 +44.7%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +46.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +297%
Contains more Vitamin B6 +85.1%
Contains more Folate +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Wasabi
Wasabi
Contains more Protein +69.6%
Contains more Other +692.2%
Contains more Fats +10.5%
Contains more Carbs +377.5%
Equal in Water - 69.11
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 +69.6%
Contains more Other +692.2%
Contains more Fats +10.5%
Contains more Carbs +377.5%
Equal in Water - 69.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Wasabi Opinion
Net carbs 4.13g 15.74g Wasabi
Protein 8.14g 4.8g Soy sauce
Fats 0.57g 0.63g Wasabi
Carbs 4.93g 23.54g Wasabi
Calories 53kcal 109kcal Wasabi
Sugar 0.4g Wasabi
Fiber 0.8g 7.8g Wasabi
Calcium 33mg 128mg Wasabi
Iron 1.45mg 1.03mg Soy sauce
Magnesium 74mg 69mg Soy sauce
Phosphorus 166mg 80mg Soy sauce
Potassium 435mg 568mg Wasabi
Sodium 5493mg 17mg Wasabi
Zinc 0.87mg 1.62mg Wasabi
Copper 0.043mg 0.155mg Wasabi
Manganese 1.018mg 0.391mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.033mg 0.131mg Wasabi
Vitamin B2 0.165mg 0.114mg Soy sauce
Vitamin B3 2.196mg 0.743mg Soy sauce
Vitamin B5 0.297mg 0.203mg Soy sauce
Vitamin B6 0.148mg 0.274mg Wasabi
Folate 14µg 18µg Wasabi
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Saturated Fat 0.073g Wasabi
Monounsaturated Fat 0.088g Soy sauce
Polyunsaturated fat 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Soy sauce
25%
Wasabi
Minerals Daily Need Coverage Score
112%
Soy sauce
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 5476mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 26)
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.
Which food is richer in vitamins?
?
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.