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Almonds vs. Wasabi — In-Depth Nutrition Comparison

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Differences between almonds and wasabi

  • Almonds are higher in copper, vitamin B2, manganese, phosphorus, magnesium, iron, fiber, vitamin B3, and calcium; however, wasabi is richer in vitamin C.
  • Almonds' daily need coverage for copper is 97% higher.
  • Almonds have 10 times more vitamin B2 than wasabi. While almonds have 1.138mg of vitamin B2, wasabi has only 0.114mg.
  • Almonds have a lower glycemic index (0) than wasabi (41).

The food types used in this comparison are Nuts, almonds and Wasabi, root, raw.

Infographic

Almonds vs Wasabi 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Wasabi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +291.3%
Contains more CalciumCalcium +110.2%
Contains more PotassiumPotassium +29%
Contains more IronIron +260.2%
Contains more CopperCopper +565.2%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +501.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +457.3%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Wasabi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +898.2%
Contains more Vitamin B3Vitamin B3 +386.9%
Contains more Vitamin B5Vitamin B5 +132%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Wasabi
2
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 ProteinProtein +340.6%
Contains more FatsFats +7825.4%
Contains more OtherOther +54.2%
Contains more WaterWater +1467.1%
~equal in Carbs ~23.54g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Wasabi DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.155mg 97%
Polyunsaturated fat 12.329g 82%
Vitamin B2 1.138mg 0.114mg 79%
Monounsaturated fat 31.551g 79%
Manganese 2.179mg 0.391mg 78%
Fats 49.93g 0.63g 76%
Phosphorus 481mg 80mg 57%
Magnesium 270mg 69mg 48%
Vitamin C 0mg 41.9mg 47%
Iron 3.71mg 1.03mg 34%
Protein 21.15g 4.8g 33%
Calories 579kcal 109kcal 24%
Fiber 12.5g 7.8g 19%
Vitamin B3 3.618mg 0.743mg 18%
Saturated fat 3.802g 17%
Calcium 269mg 128mg 14%
Zinc 3.12mg 1.62mg 14%
Vitamin B6 0.137mg 0.274mg 11%
Choline 52.1mg 9%
Selenium 4.1µg 7%
Folate 44µg 18µg 7%
Vitamin B1 0.205mg 0.131mg 6%
Potassium 733mg 568mg 5%
Vitamin B5 0.471mg 0.203mg 5%
Sodium 1mg 17mg 1%
Carbs 21.55g 23.54g 1%
Net carbs 9.05g 15.74g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
23%
Wasabi
Minerals Daily Need Coverage Score
142%
Almonds
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 3.802g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.8)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.