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Wasabi vs Horseradish - Differences & Similarities

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Article author photo Christelle  Tchakerian by Christelle Tchakerian | Last updated on January 24, 2024
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Horseradish
vs
Wasabi

Summary

Horseradish is higher in folate, while wasabi is higher in many other vitamins such as vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin B3, and vitamin B5. Wasabi contains around 25 times less sodium than horseradish.

Wasabi can protect against food poisoning. Horseradish is purgative.

Introduction

Both plants belong to the family of Brassicaceae, which is the family of cabbage and broccoli.

Wasabi is known as the Japanese horseradish (1). Once grated, wasabi should be consumed as soon as possible; otherwise, it will go rancid (1). On the other hand, grated horseradish can be preserved for a longer time.
Horseradish is an off-white root, while wasabi is a green rhizome (underground stem).

Fake wasabi is very common and often consists of a mixture of horseradish and other components.

Wasabi is more prized and valued (2). Both plants have phytotherapeutic benefits.

In this article, we will compare and contrast the nutritional differences and similarities between the two condiments.

Price

Non-authentic wasabi often accompanies sushi or sashimi dishes. Oftentimes, restaurants mix horseradish with green colorant and serve it as “wasabi.” This is because authentic wasabi is really expensive. Horseradish is much easier to grow than wasabi.

Wasabi requires very specific light and temperature conditions that need to be followed, making it harder to grow (3). On the other hand, horseradish is used as a cheap alternative to wasabi.

Taste

Both are pungent in taste (4). The pungency comes from a sulfur compound found in these plants. However, wasabi is somewhat sweeter.

The differences in the flavor between wasabi and horseradish are due to the fact that the plants contain different concentrations of the same group of compounds called isothiocyanate or ITCs (4).

Weight Loss and Diets

In one study, wasabi consumption led to decreased fat mass, reduced body weight, and improved lipid markers in obese rats (5).

Additionally, the fiber in horseradish may help you feel full and thus eat less frequently.

Nutrition

Refer to the infographics below to understand the nutrition differences between the two plants.

Wasabi has a higher mineral score compared to horseradish. Moreover, wasabi also has a higher vitamin score compared to horseradish.

Horseradish is around 25 times richer in sodium. Wasabi, on the other hand, contains more calcium, iron, potassium, magnesium, copper, zinc, and phosphorus.
Horseradish is much higher in folate (around 216% more).

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.
Contains more Calcium +128.6%
Contains more Iron +145.2%
Contains more Magnesium +155.6%
Contains more Phosphorus +158.1%
Contains more Potassium +130.9%
Contains less Sodium -96%
Contains more Zinc +95.2%
Contains more Copper +167.2%
Contains more Manganese +210.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 16% 20% 14% 22% 55% 23% 20% 17% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Calcium +128.6%
Contains more Iron +145.2%
Contains more Magnesium +155.6%
Contains more Phosphorus +158.1%
Contains more Potassium +130.9%
Contains less Sodium -96%
Contains more Zinc +95.2%
Contains more Copper +167.2%
Contains more Manganese +210.3%

Wasabi contains more vitamin C, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, and vitamin B6.

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.
:
7
Wasabi
Contains more Folate +216.7%
Contains more Vitamin A +1650%
Contains more Vitamin C +68.3%
Contains more Vitamin B1 +1537.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +92.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +275.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 83% 2% 6% 8% 6% 17% 43% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Folate +216.7%
Contains more Vitamin A +1650%
Contains more Vitamin C +68.3%
Contains more Vitamin B1 +1537.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +92.5%
Contains more Vitamin B5 +118.3%
Contains more Vitamin B6 +275.3%

CALORIES

Horseradish is lower in calories by 2.3 times and more suitable for a low-calorie diet.

FATS

Both foods have an equal amount of fat. Wasabi is lower in saturated fats, the difference being 0.09 grams. Wasabi is more suitable for a low-fat diet.

Both foods contain 0 grams of cholesterol.

CARBOHYDRATES

Wasabi is two times higher in carbohydrates than horseradish. Wasabi also contains more fiber.

PROTEINS

Wasabi is four times higher in proteins.

GLYCEMIC INDEX

Wasabi is said to have a lower glycemic index. However, both of these foods have low glycemic index values and are, therefore, suitable for those who follow a low glycemic index diet.

Health Impact

Health Benefits

Cardiovascular System

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Regular consumption of horseradish, similar to wasabi, could help normalize arterial pressure. Moreover, it may prevent the formation of blood clots (6.7).

In addition, the sulfurous compounds in horseradish can help enhance the elasticity of cerebral and coronary blood vessels, reducing the risk of a heart attack or stroke (6).

According to studies, both wasabi and horseradish may improve lipid profiles, which is important for preventing the development of metabolic syndrome and complications related to it (such as cardiovascular diseases) (8.9.10).

Digestive System

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Horseradish may beneficially affect the digestive system; its laxative effects may reduce symptoms of chronic constipation (11). 

According to animal studies, wasabi may improve the gut microbiome and alleviate inflammatory bowel disease symptoms, mediated through the effect of the compound 6-MSITC (5, 12).

Immune System

6-MSITC, a compound found in wasabi, has anti-inflammatory and anti-microbial effects (13).
ITCs extracted from horseradish had anti-fungal effects against some dermal fungi (14). This means that ITCs may be potentially used to treat some fungal infections (14).

Respiratory System

Horseradish may be used as a potential alternative to pharmaceutical drugs in treating respiratory issues (6). On the other hand, wasabi can stimulate the sinuses. This is great for when you have a stuffy nose!

Food Poisoning

Wasabi, which is often eaten side by side with sushi or sashimi, is believed to provide protection against food poisoning that could result from eating raw fish (15). Wasabi has also been shown to have bactericidal (bacteria-killing) against Staphylococcus aureus and Escherichia coli which are bacteria often involved in food poisoning (16).

Cancer

In wasabi, 6-MSITC has anti-cancer effects (14). 6-MSITC may be a potential compound for controlling cancerous cells (17). Moreover, wasabi has an inhibitory effect against the genotoxicity of acrylamide (18). Acrylamide is usually found in foods that are cooked for a long time or at high temperatures, such as french fries.

Wasabi has also been shown to have an inhibitory effect on stomach carcinogenesis (19).

According to one study, a compound in horseradish called sinigrin causes the death of prostate cancer cells (20).

Downsides and Risks

Thyroid function

Horseradish may interfere with thyroid function. Plants belonging to the Brassicaceae family often have this reputation of disrupting thyroid function when eaten raw or in huge quantities.

Heartburn

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Horseradish and wasabi may cause or worsen heartburn symptoms in people with GERD and peptic ulcer disease; therefore, limiting their consumption in symptomatic people is recommended.

Other Risks

Horseradish is organoleptic and may irritate your senses if it is overly consumed.

Article author photo Christelle  Tchakerian
Education: Institute for Integrative Nutrition New York
Last updated: January 24, 2024
Medically reviewed by Arpi Gasparyan

Infographic

Horseradish vs Wasabi infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.1%
Contains more Protein +306.8%
Contains more Carbs +108.5%
Equal in Fats - 0.63
Equal in Other - 1.92
11% 85% 2%
Protein: 1.18 g
Fats: 0.69 g
Carbs: 11.29 g
Water: 85.08 g
Other: 1.76 g
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 Water +23.1%
Contains more Protein +306.8%
Contains more Carbs +108.5%
Equal in Fats - 0.63
Equal in Other - 1.92

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horseradish Wasabi Opinion
Net carbs 7.99g 15.74g Wasabi
Protein 1.18g 4.8g Wasabi
Fats 0.69g 0.63g Horseradish
Carbs 11.29g 23.54g Wasabi
Calories 48kcal 109kcal Wasabi
Sugar 7.99g Wasabi
Fiber 3.3g 7.8g Wasabi
Calcium 56mg 128mg Wasabi
Iron 0.42mg 1.03mg Wasabi
Magnesium 27mg 69mg Wasabi
Phosphorus 31mg 80mg Wasabi
Potassium 246mg 568mg Wasabi
Sodium 420mg 17mg Wasabi
Zinc 0.83mg 1.62mg Wasabi
Copper 0.058mg 0.155mg Wasabi
Manganese 0.126mg 0.391mg Wasabi
Selenium 2.8µg Horseradish
Vitamin A 2IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin E 0.01mg Horseradish
Vitamin C 24.9mg 41.9mg Wasabi
Vitamin B1 0.008mg 0.131mg Wasabi
Vitamin B2 0.024mg 0.114mg Wasabi
Vitamin B3 0.386mg 0.743mg Wasabi
Vitamin B5 0.093mg 0.203mg Wasabi
Vitamin B6 0.073mg 0.274mg Wasabi
Folate 57µg 18µg Horseradish
Vitamin K 1.3µg Horseradish
Saturated Fat 0.09g Wasabi
Monounsaturated Fat 0.13g Horseradish
Polyunsaturated fat 0.339g Horseradish

Which food is preferable for your diet?

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

People also compare

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
14%
Horseradish
25%
Wasabi
Minerals Daily Need Coverage Score
22%
Horseradish
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 403mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food is lower in glycemic index?
Horseradish
Horseradish is lower in glycemic index (difference - 6)
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. Horseradish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173472/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.