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Spread vs. Wasabi — In-Depth Nutrition Comparison

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A recap on differences between Spread and Wasabi

  • Spread has less Fiber, Potassium, and Phosphorus.
  • Spread covers your daily Sodium needs 32% more than Wasabi.
  • Wasabi has less Sodium.

Food varieties used in this article are Margarine-like spread, SMART BEAT Super Light without saturated fat and Wasabi, root, raw.

Infographic

Spread 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.
Spread
0
:
9
Wasabi
Contains more Phosphorus +∞%
Contains more Potassium +4633.3%
Contains less Sodium -97.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Phosphorus +∞%
Contains more Potassium +4633.3%
Contains less Sodium -97.7%

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.
Spread
3
:
9
Wasabi
Contains more Vitamin A +12725.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
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 A +12725.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
:
2
Wasabi
Contains more Fats +2614.3%
Contains more Water +17%
Contains more Protein +∞%
Contains more Carbs +∞%
Equal in Other - 1.92
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
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 Fats +2614.3%
Contains more Water +17%
Contains more Protein +∞%
Contains more Carbs +∞%
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.
Spread Wasabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spread Wasabi Opinion
Net carbs 0g 15.74g Wasabi
Protein 0g 4.8g Wasabi
Fats 17.1g 0.63g Spread
Carbs 0g 23.54g Wasabi
Calories 158kcal 109kcal Spread
Fiber 0g 7.8g Wasabi
Calcium 128mg Wasabi
Iron 1.03mg Wasabi
Magnesium 69mg Wasabi
Phosphorus 0mg 80mg Wasabi
Potassium 12mg 568mg Wasabi
Sodium 755mg 17mg Wasabi
Zinc 1.62mg Wasabi
Copper 0.155mg Wasabi
Manganese 0.391mg Wasabi
Vitamin A 4489IU 35IU Spread
Vitamin A RAE 2µg Wasabi
Vitamin E 1.7mg Spread
Vitamin C 41.9mg Wasabi
Vitamin B1 0.131mg Wasabi
Vitamin B2 0.114mg Wasabi
Vitamin B3 0.743mg Wasabi
Vitamin B5 0.203mg Wasabi
Vitamin B6 0.274mg Wasabi
Folate 18µg Wasabi
Vitamin K 12.3µg Spread
Trans Fat 2.45g 0g Wasabi
Saturated Fat 2.22g Wasabi
Monounsaturated Fat 7.6g Spread
Polyunsaturated fat 3.98g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread 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
28%
Spread
25%
Wasabi
Minerals Daily Need Coverage Score
10%
Spread
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 738mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 2.22g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 41)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.6)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.