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Asparagus vs. Wasabi — In-Depth Nutrition Comparison

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Differences between asparagus and wasabi

  • Asparagus is higher in vitamin A and iron; however, wasabi is richer in vitamin C, fiber, vitamin B6, magnesium, potassium, calcium, manganese, and zinc.
  • Wasabi's daily need coverage for vitamin C is 40% higher.
  • Asparagus has 22 times more vitamin A than wasabi. While asparagus has 756IU of vitamin A, wasabi has only 35IU.

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

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 IronIron +107.8%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +392.9%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +181.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +147.5%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Wasabi
2
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 +1800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +648.2%
Contains more Vitamin B6Vitamin B6 +201.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.131mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Wasabi
4
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 WaterWater +34.9%
Contains more ProteinProtein +118.2%
Contains more FatsFats +425%
Contains more CarbsCarbs +506.7%
Contains more OtherOther +231%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Wasabi DV% diff.
Vitamin C 5.6mg 41.9mg 40%
Vitamin K 41.6µg 35%
Fiber 2.1g 7.8g 23%
Vitamin B6 0.091mg 0.274mg 14%
Iron 2.14mg 1.03mg 14%
Magnesium 14mg 69mg 13%
Potassium 202mg 568mg 11%
Calcium 24mg 128mg 10%
Manganese 0.158mg 0.391mg 10%
Zinc 0.54mg 1.62mg 10%
Folate 52µg 18µg 9%
Vitamin E 1.13mg 8%
Carbs 3.88g 23.54g 7%
Protein 2.2g 4.8g 5%
Selenium 2.3µg 4%
Calories 20kcal 109kcal 4%
Vitamin A 38µg 2µg 4%
Phosphorus 52mg 80mg 4%
Copper 0.189mg 0.155mg 4%
Choline 16mg 3%
Vitamin B2 0.141mg 0.114mg 2%
Vitamin B5 0.274mg 0.203mg 1%
Vitamin B1 0.143mg 0.131mg 1%
Vitamin B3 0.978mg 0.743mg 1%
Fats 0.12g 0.63g 1%
Sodium 2mg 17mg 1%
Fructose 1g 1%
Net carbs 1.78g 15.74g N/A
Sugar 1.88g N/A
Saturated fat 0.04g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus 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
25%
Asparagus
23%
Wasabi
Minerals Daily Need Coverage Score
25%
Asparagus
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $2.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Asparagus
Asparagus 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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.