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Horseradish vs Wasabi - In-Depth Nutrition Comparison

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A recap on differences between Horseradish and Wasabi

  • Horseradish has more Folate, however Wasabi is higher in Vitamin C, Fiber, Vitamin B6, Manganese, Copper, Vitamin B1, Magnesium, and Potassium.
  • Wasabi covers your daily Vitamin C needs 19% more than Horseradish.
  • Wasabi contains 25 times less Sodium than Horseradish. Horseradish contains 420mg of Sodium, while Wasabi contains 17mg.

Food varieties used in this article are Horseradish, prepared and Wasabi, root, raw.

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Horseradish vs Wasabi infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Wasabi
Contains more Iron +145.2%
Contains more Calcium +128.6%
Contains more Potassium +130.9%
Contains more Magnesium +155.6%
Contains more Copper +167.2%
Contains more Zinc +95.2%
Contains more Phosphorus +158.1%
Contains less Sodium -96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 17% 22% 20% 20% 23% 14% 55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 39% 51% 50% 52% 45% 35% 3%
Contains more Iron +145.2%
Contains more Calcium +128.6%
Contains more Potassium +130.9%
Contains more Magnesium +155.6%
Contains more Copper +167.2%
Contains more Zinc +95.2%
Contains more Phosphorus +158.1%
Contains less Sodium -96%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C +68.3%
Contains more Vitamin A +1650%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 83% 1% 1% 0% 2% 6% 8% 6% 17% 0% 4% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 140% 3% 0% 0% 33% 27% 14% 13% 64% 0% 0% 14%
Contains more Folate +216.7%
Contains more Vitamin C +68.3%
Contains more Vitamin A +1650%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Horseradish
25
Wasabi
Mineral Summary Score
23
Horseradish
39
Wasabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Horseradish
29%
Wasabi
Carbohydrates
11%
Horseradish
24%
Wasabi
Fats
3%
Horseradish
3%
Wasabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horseradish Wasabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horseradish Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 35)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Horseradish Wasabi Opinion
Calories 48 109 Wasabi
Protein 1.18 4.8 Wasabi
Fats 0.69 0.63 Horseradish
Vitamin C 24.9 41.9 Wasabi
Carbs 11.29 23.54 Wasabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 1.03 Wasabi
Calcium 56 128 Wasabi
Potassium 246 568 Wasabi
Magnesium 27 69 Wasabi
Sugar 7.99 Wasabi
Fiber 3.3 7.8 Wasabi
Copper 0.058 0.155 Wasabi
Zinc 0.83 1.62 Wasabi
Starch 0 Horseradish
Phosphorus 31 80 Wasabi
Sodium 420 17 Wasabi
Vitamin A 2 35 Wasabi
Vitamin E 0.01 Horseradish
Vitamin D 0 0
Vitamin B1 0.008 0.131 Wasabi
Vitamin B2 0.024 0.114 Wasabi
Vitamin B3 0.386 0.743 Wasabi
Vitamin B5 0.093 0.203 Wasabi
Vitamin B6 0.073 0.274 Wasabi
Vitamin B12 0 0
Vitamin K 1.3 Horseradish
Folate 57 18 Horseradish
Trans Fat 0 0
Saturated Fat 0.09 Wasabi
Monounsaturated Fat 0.13 Horseradish
Polyunsaturated fat 0.339 Horseradish
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.