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Wasabi vs. Soy sauce — In-Depth Nutrition Comparison

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Summary of differences between Wasabi and Soy sauce

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

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

Infographic

Wasabi vs Soy sauce infographic
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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 Calcium +287.9%
Contains more Potassium +30.6%
Contains less Sodium -99.7%
Contains more Zinc +86.2%
Contains more Copper +260.5%
Contains more Iron +40.8%
Contains more Phosphorus +107.5%
Contains more Manganese +160.4%
Equal in Magnesium - 74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
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%
Contains more Iron +40.8%
Contains more Phosphorus +107.5%
Contains more Manganese +160.4%
Equal in Magnesium - 74

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.
Wasabi
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +297%
Contains more Vitamin B6 +85.1%
Contains more Folate +28.6%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +46.3%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +297%
Contains more Vitamin B6 +85.1%
Contains more Folate +28.6%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +46.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.5%
Contains more Carbs +377.5%
Contains more Protein +69.6%
Contains more Other +692.2%
Equal in Fats - 0.57
Equal in Water - 71.15
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +10.5%
Contains more Carbs +377.5%
Contains more Protein +69.6%
Contains more Other +692.2%
Equal in Fats - 0.57
Equal in Water - 71.15

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Soy sauce
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 Wasabi Soy sauce Opinion
Net carbs 15.74g 4.13g Wasabi
Protein 4.8g 8.14g Soy sauce
Fats 0.63g 0.57g Wasabi
Carbs 23.54g 4.93g Wasabi
Calories 109kcal 53kcal Wasabi
Sugar 0.4g Wasabi
Fiber 7.8g 0.8g Wasabi
Calcium 128mg 33mg Wasabi
Iron 1.03mg 1.45mg Soy sauce
Magnesium 69mg 74mg Soy sauce
Phosphorus 80mg 166mg Soy sauce
Potassium 568mg 435mg Wasabi
Sodium 17mg 5493mg Wasabi
Zinc 1.62mg 0.87mg Wasabi
Copper 0.155mg 0.043mg Wasabi
Manganese 0.391mg 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 35IU 0IU Wasabi
Vitamin A RAE 2µg 0µg Wasabi
Vitamin C 41.9mg 0mg Wasabi
Vitamin B1 0.131mg 0.033mg Wasabi
Vitamin B2 0.114mg 0.165mg Soy sauce
Vitamin B3 0.743mg 2.196mg Soy sauce
Vitamin B5 0.203mg 0.297mg Soy sauce
Vitamin B6 0.274mg 0.148mg Wasabi
Folate 18µg 14µg 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
Wasabi Soy sauce
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
25%
Wasabi
12%
Soy sauce
Minerals Daily Need Coverage Score
36%
Wasabi
112%
Soy sauce

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.