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Lentil vs. Wasabi — In-Depth Nutrition Comparison

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Significant differences between lentil and wasabi

  • Lentil is richer in folate, iron, phosphorus, copper, and vitamin B5, while wasabi is higher in vitamin C, calcium, magnesium, vitamin B6, and potassium.
  • Wasabi covers your daily vitamin C needs 45% more than lentil.
  • Lentil has 10 times more folate than wasabi. Lentil has 181µg of folate, while wasabi has 18µg.
  • Wasabi has a higher glycemic index (41) than lentil (29).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Wasabi, root, raw.

Infographic

Lentil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Wasabi
4
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 +223.3%
Contains more CopperCopper +61.9%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +26.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +573.7%
Contains more PotassiumPotassium +53.9%
Contains more ZincZinc +27.6%

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.
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Wasabi
4
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin B5Vitamin B5 +214.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +905.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2693.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.2%
Contains more Vitamin B6Vitamin B6 +53.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Wasabi
3
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 ProteinProtein +87.9%
Contains more FatsFats +65.8%
Contains more CarbsCarbs +16.9%
Contains more OtherOther +131.3%
~equal in Water ~69.11g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Wasabi DV% diff.
Vitamin C 1.5mg 41.9mg 45%
Folate 181µg 18µg 41%
Iron 3.33mg 1.03mg 29%
Phosphorus 180mg 80mg 14%
Copper 0.251mg 0.155mg 11%
Calcium 19mg 128mg 11%
Vitamin B5 0.638mg 0.203mg 9%
Protein 9.02g 4.8g 8%
Magnesium 36mg 69mg 8%
Vitamin B6 0.178mg 0.274mg 7%
Potassium 369mg 568mg 6%
Choline 32.7mg 6%
Selenium 2.8µg 5%
Manganese 0.494mg 0.391mg 4%
Zinc 1.27mg 1.62mg 3%
Vitamin B2 0.073mg 0.114mg 3%
Vitamin B1 0.169mg 0.131mg 3%
Vitamin B3 1.06mg 0.743mg 2%
Vitamin E 0.11mg 1%
Sodium 2mg 17mg 1%
Carbs 20.13g 23.54g 1%
Polyunsaturated fat 0.175g 1%
Vitamin K 1.7µg 1%
Calories 116kcal 109kcal 0%
Fats 0.38g 0.63g 0%
Net carbs 12.23g 15.74g N/A
Sugar 1.8g N/A
Fiber 7.9g 7.8g 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.053g 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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%
Lentil
23%
Wasabi
Minerals Daily Need Coverage Score
46%
Lentil
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.053g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 12)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.