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  6. Kiwifruit vs. Wasabi

Kiwifruit vs. Wasabi — In-Depth Nutrition Comparison

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How are Kiwifruit and Wasabi different?

  • Kiwifruit is richer in Vitamin C, while Wasabi is higher in Fiber, Vitamin B6, Zinc, Manganese, Magnesium, Calcium, Iron, Vitamin B1, and Potassium.
  • Kiwifruit covers your daily need of Vitamin C 56% more than Wasabi.

Kiwifruit, green, raw and Wasabi, root, raw types were used in this article.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
2
:
8
Wasabi
Wasabi
Contains less Sodium -82.4%
Contains more Calcium +276.5%
Contains more Iron +232.3%
Contains more Magnesium +305.9%
Contains more Phosphorus +135.3%
Contains more Potassium +82.1%
Contains more Zinc +1057.1%
Contains more Copper +19.2%
Contains more Manganese +299%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains less Sodium -82.4%
Contains more Calcium +276.5%
Contains more Iron +232.3%
Contains more Magnesium +305.9%
Contains more Phosphorus +135.3%
Contains more Potassium +82.1%
Contains more Zinc +1057.1%
Contains more Copper +19.2%
Contains more Manganese +299%

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.
Kiwifruit
Kiwifruit
5
:
5
Wasabi
Wasabi
Contains more Vitamin A +148.6%
Contains more Vitamin C +121.2%
Contains more Folate +38.9%
Contains more Vitamin B1 +385.2%
Contains more Vitamin B2 +356%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +334.9%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Wasabi
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 Vitamin A +148.6%
Contains more Vitamin C +121.2%
Contains more Folate +38.9%
Contains more Vitamin B1 +385.2%
Contains more Vitamin B2 +356%
Contains more Vitamin B3 +117.9%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +334.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Wasabi
Wasabi
Contains more Water +20.2%
Contains more Protein +321.1%
Contains more Fats +21.2%
Contains more Carbs +60.6%
Contains more Other +214.8%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Wasabi
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 +20.2%
Contains more Protein +321.1%
Contains more Fats +21.2%
Contains more Carbs +60.6%
Contains more Other +214.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Wasabi Opinion
Net carbs 11.66g 15.74g Wasabi
Protein 1.14g 4.8g Wasabi
Fats 0.52g 0.63g Wasabi
Carbs 14.66g 23.54g Wasabi
Calories 61kcal 109kcal Wasabi
Fructose 4.35g Kiwifruit
Sugar 8.99g Wasabi
Fiber 3g 7.8g Wasabi
Calcium 34mg 128mg Wasabi
Iron 0.31mg 1.03mg Wasabi
Magnesium 17mg 69mg Wasabi
Phosphorus 34mg 80mg Wasabi
Potassium 312mg 568mg Wasabi
Sodium 3mg 17mg Kiwifruit
Zinc 0.14mg 1.62mg Wasabi
Copper 0.13mg 0.155mg Wasabi
Manganese 0.098mg 0.391mg Wasabi
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 35IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 41.9mg Kiwifruit
Vitamin B1 0.027mg 0.131mg Wasabi
Vitamin B2 0.025mg 0.114mg Wasabi
Vitamin B3 0.341mg 0.743mg Wasabi
Vitamin B5 0.183mg 0.203mg Wasabi
Vitamin B6 0.063mg 0.274mg Wasabi
Folate 25µg 18µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Wasabi
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
25%
Wasabi
Minerals Daily Need Coverage Score
14%
Kiwifruit
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 14mg)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.