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Salmon raw vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and wasabi?

  • Salmon raw is richer in vitamin B12, vitamin B3, vitamin B6, vitamin B5, vitamin B2, and phosphorus, yet wasabi is richer in vitamin C, fiber, and manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than wasabi.

We used Fish, salmon, Atlantic, wild, raw and Wasabi, root, raw types in this comparison.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Wasabi
7
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 CopperCopper +61.3%
Contains more PhosphorusPhosphorus +150%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +137.9%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +15.9%
Contains more IronIron +28.8%
Contains more ZincZinc +153.1%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +2343.8%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Wasabi
1
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 +500%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +957.9%
Contains more Vitamin B5Vitamin B5 +719.7%
Contains more Vitamin B6Vitamin B6 +198.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +313.3%
Contains more FatsFats +906.3%
Contains more OtherOther +177.1%
Contains more CarbsCarbs +∞%
~equal in Water ~69.11g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Wasabi DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 66%
Vitamin C 0mg 41.9mg 47%
Vitamin B3 7.86mg 0.743mg 44%
Vitamin B6 0.818mg 0.274mg 42%
Fiber 0g 7.8g 31%
Protein 19.84g 4.8g 30%
Vitamin B5 1.664mg 0.203mg 29%
Vitamin B2 0.38mg 0.114mg 20%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 80mg 17%
Polyunsaturated fat 2.539g 17%
Manganese 0.016mg 0.391mg 16%
Calcium 12mg 128mg 12%
Copper 0.25mg 0.155mg 11%
Magnesium 29mg 69mg 10%
Zinc 0.64mg 1.62mg 9%
Fats 6.34g 0.63g 9%
Vitamin B1 0.226mg 0.131mg 8%
Carbs 0g 23.54g 8%
Monounsaturated fat 2.103g 5%
Saturated fat 0.981g 4%
Iron 0.8mg 1.03mg 3%
Folate 25µg 18µg 2%
Calories 142kcal 109kcal 2%
Potassium 490mg 568mg 2%
Vitamin A 12µg 2µg 1%
Sodium 44mg 17mg 1%
Net carbs 0g 15.74g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
23%
Wasabi
Minerals Daily Need Coverage Score
49%
Salmon raw
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.981g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $11.4)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.