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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
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.
Cheese
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
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
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Wasabi
Wasabi
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 140% 0% 0.67% 0% 33% 26% 14% 12% 63% 0% 0% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +∞%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +351.7%
Contains more Vitamin B3Vitamin B3 +1159.3%
Contains more Vitamin B6Vitamin B6 +315.2%

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%
Protein 22.87g 4.8g 36%
Vitamin A 330µg 2µg 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%
Potassium 76mg 568mg 14%
Copper 0.03mg 0.155mg 14%
Iron 0.14mg 1.03mg 11%
Magnesium 27mg 69mg 10%
Vitamin B1 0.029mg 0.131mg 9%
Polyunsaturated fat 1.421g 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* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Folate 27µg 18µg 2%
Protein per 100 calories 5.7g 4.4g N/A
Calories per 10 g protein 177kcal 227kcal N/A
Weight per 100 calories 25g 92g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
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
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%

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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.