Wasabi vs Horseradish - Differences & Similarities
![Horseradish](/img/foods/50px/02055.png)
![Wasabi](/img/foods/50px/11990.png)
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.
Table of contents
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
Contains
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SeleniumSelenium
+∞%
Contains
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MagnesiumMagnesium
+155.6%
Contains
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CalciumCalcium
+128.6%
Contains
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PotassiumPotassium
+130.9%
Contains
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IronIron
+145.2%
Contains
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CopperCopper
+167.2%
Contains
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ZincZinc
+95.2%
Contains
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PhosphorusPhosphorus
+158.1%
Contains
less
SodiumSodium
-96%
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ManganeseManganese
+210.3%
Wasabi contains more vitamin C, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, and vitamin B6.
Vitamin Comparison
Contains
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Vitamin E Vitamin E
+∞%
Contains
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Vitamin KVitamin K
+∞%
Contains
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FolateFolate
+216.7%
Contains
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CholineCholine
+∞%
Contains
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Vitamin CVitamin C
+68.3%
Contains
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Vitamin AVitamin A
+1650%
Contains
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Vitamin B1Vitamin B1
+1537.5%
Contains
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Vitamin B2Vitamin B2
+375%
Contains
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Vitamin B3Vitamin B3
+92.5%
Contains
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Vitamin B5Vitamin B5
+118.3%
Contains
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Vitamin B6Vitamin 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
![Article author photo Astghik Grigoryan](https://foodstruct.com/img/authors/25px/8.jpeg)
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
![Article author photo Arpi Gasparyan](https://foodstruct.com/img/authors/25px/10.jpeg)
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
![Article author photo Arpi Gasparyan](https://foodstruct.com/img/authors/25px/10.jpeg)
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.
References
- https://link.springer.com/chapter/10.1007/978-1-4419-0618-2_9
- Bioactive constituents in wasabi and horseradish
- Initial research on the production of water-grown wasabi in the Waikato
- http://www.purewasabi.co.nz/wp-content/uploads/comparison2.pdf
- https://www.sciencedirect.com/science/article/pii/S175646462030092X
- Study on herbal actions of horseradish
- https://pubmed.ncbi.nlm.nih.gov/36360048/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892354/
- https://www.sciencedirect.com/science/article/abs/pii/S0271531705001879
- https://pubmed.ncbi.nlm.nih.gov/21542944/
- https://agris.fao.org/agris-search/search.do?recordID=YU1997000790
- https://www.sciencedirect.com/science/article/abs/pii/S0223523421000994
- https://www.researchgate.net/publication/230750119
- https://link.springer.com/article/10.1007/s10068-017-0104-4
- https://valleyinternational.net/index.php/ijmsci/article/view/1373
- https://www.frontiersin.org/articles/10.3389/fmicb.2016.01403/full
- https://www.sciencedirect.com/science/article/abs/pii/S0361090X04001345
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.8055
- https://www.tandfonline.com/doi/abs/10.1080/01635589109514140
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663242/
Infographic
![Horseradish vs Wasabi infographic](https://foodstruct.com/compareimages/horseradish-vs-wasabi-root-raw.jpg)
Macronutrient Comparison
Contains more WaterWater | +23.1% |
Contains more ProteinProtein | +306.8% |
Contains more CarbsCarbs | +108.5% |
Comparison summary table
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Rich in minerals |
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Lower in Glycemic Index |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Calories | 48kcal | 109kcal |
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Protein | 1.18g | 4.8g |
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Fats | 0.69g | 0.63g |
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Vitamin C | 24.9mg | 41.9mg |
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Net carbs | 7.99g | 15.74g |
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Carbs | 11.29g | 23.54g |
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Magnesium | 27mg | 69mg |
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Calcium | 56mg | 128mg |
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Potassium | 246mg | 568mg |
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Iron | 0.42mg | 1.03mg |
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Sugar | 7.99g |
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Fiber | 3.3g | 7.8g |
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Copper | 0.058mg | 0.155mg |
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Zinc | 0.83mg | 1.62mg |
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Phosphorus | 31mg | 80mg |
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Sodium | 420mg | 17mg |
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Vitamin A | 2IU | 35IU |
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Vitamin A RAE | 0µg | 2µg |
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Vitamin E | 0.01mg |
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Manganese | 0.126mg | 0.391mg |
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Selenium | 2.8µg |
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Vitamin B1 | 0.008mg | 0.131mg |
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Vitamin B2 | 0.024mg | 0.114mg |
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Vitamin B3 | 0.386mg | 0.743mg |
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Vitamin B5 | 0.093mg | 0.203mg |
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Vitamin B6 | 0.073mg | 0.274mg |
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Vitamin K | 1.3µg |
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Folate | 57µg | 18µg |
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Choline | 6.5mg |
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Saturated Fat | 0.09g |
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Monounsaturated Fat | 0.13g |
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Polyunsaturated fat | 0.339g |
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Which food is preferable for your diet?
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Low Calories diet |
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Low Fats diet |
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Low Carbs diet |
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Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
![Horseradish](/img/foods/50px/02055.png)
![Wasabi](/img/foods/50px/11990.png)
![Horseradish](/img/foods/50px/02055.png)
![Wasabi](/img/foods/50px/11990.png)
Comparison summary
![Wasabi](/img/foods/50px/11990.png)
![Wasabi](/img/foods/50px/11990.png)
![Wasabi](/img/foods/50px/11990.png)
![Wasabi](/img/foods/50px/11990.png)
![Wasabi](/img/foods/50px/11990.png)
![Horseradish](/img/foods/50px/02055.png)
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.
- Horseradish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173472/nutrients
- 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.