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Cheese vs. Wasabi — In-Depth Nutrition Comparison

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How are cheese and wasabi different?

  • Cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, vitamin A, and zinc; however, wasabi is richer in vitamin C and fiber.
  • Daily need coverage for calcium for cheese is 58% higher.
  • Wasabi has less cholesterol.
  • Cheese has a lower glycemic index (0) than wasabi (41).

Cheese, cheddar and Wasabi, root, raw are the varieties used in this article.

Infographic

Cheese 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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Wasabi
6
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 CalciumCalcium +454.7%
Contains more ZincZinc +124.7%
Contains more PhosphorusPhosphorus +468.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +647.4%
Contains more IronIron +635.7%
Contains more CopperCopper +416.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1348.1%

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.
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Wasabi
4
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 AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B5Vitamin B5 +102%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +351.7%
Contains more Vitamin B3Vitamin B3 +1159.3%
Contains more Vitamin B6Vitamin B6 +315.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +376.5%
Contains more FatsFats +5187.3%
Contains more OtherOther +93.2%
Contains more CarbsCarbs +661.8%
Contains more WaterWater +86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Wasabi DV% diff.
Saturated fat 18.867g 86%
Calcium 710mg 128mg 58%
Phosphorus 455mg 80mg 54%
Selenium 28.5µg 52%
Fats 33.31g 0.63g 50%
Vitamin C 0mg 41.9mg 47%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 2µg 36%
Protein 22.87g 4.8g 36%
Cholesterol 99mg 0mg 33%
Fiber 0g 7.8g 31%
Sodium 653mg 17mg 28%
Vitamin B2 0.428mg 0.114mg 24%
Monounsaturated fat 9.246g 23%
Zinc 3.64mg 1.62mg 18%
Manganese 0.027mg 0.391mg 16%
Vitamin B6 0.066mg 0.274mg 16%
Calories 404kcal 109kcal 15%
Copper 0.03mg 0.155mg 14%
Potassium 76mg 568mg 14%
Iron 0.14mg 1.03mg 11%
Magnesium 27mg 69mg 10%
Polyunsaturated fat 1.421g 9%
Vitamin B1 0.029mg 0.131mg 9%
Carbs 3.09g 23.54g 7%
Vitamin E 0.71mg 5%
Vitamin B3 0.059mg 0.743mg 4%
Vitamin B5 0.41mg 0.203mg 4%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.4µg 2%
Folate 27µg 18µg 2%
Net carbs 3.09g 15.74g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
35%
Cheese
23%
Wasabi
Minerals Daily Need Coverage Score
79%
Cheese
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 636mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 18.867g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.