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Peanut vs. Wasabi — In-Depth Nutrition Comparison

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What are the differences between peanuts and wasabi?

  • Peanuts are higher in copper, vitamin B3, manganese, folate, iron, vitamin B1, phosphorus, vitamin B5, and magnesium, yet wasabi is higher in vitamin C.
  • Peanuts' daily need coverage for copper is 110% more.
  • Peanuts have 16 times more vitamin B3 than wasabi. While peanuts have 12.066mg of vitamin B3, wasabi has only 0.743mg.
  • The glycemic index of peanuts is lower.

We used Peanuts, all types, raw and Wasabi, root, raw types in this article.

Infographic

Peanut 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.
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Wasabi
1
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 MagnesiumMagnesium +143.5%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +344.7%
Contains more CopperCopper +638.1%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +370%
Contains more ManganeseManganese +394.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +39.1%
~equal in Sodium ~17mg

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.
Peanut
8
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Wasabi
2
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 +388.5%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +1524%
Contains more Vitamin B5Vitamin B5 +770.4%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +1233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Wasabi
2
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 +437.5%
Contains more FatsFats +7715.9%
Contains more OtherOther +21.4%
Contains more CarbsCarbs +45.9%
Contains more WaterWater +963.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Wasabi DV% diff.
Copper 1.144mg 0.155mg 110%
Polyunsaturated fat 15.558g 104%
Fats 49.24g 0.63g 75%
Vitamin B3 12.066mg 0.743mg 71%
Manganese 1.934mg 0.391mg 67%
Monounsaturated fat 24.426g 61%
Vitamin E 8.33mg 56%
Folate 240µg 18µg 56%
Vitamin C 0mg 41.9mg 47%
Iron 4.58mg 1.03mg 44%
Phosphorus 376mg 80mg 42%
Vitamin B1 0.64mg 0.131mg 42%
Protein 25.8g 4.8g 42%
Vitamin B5 1.767mg 0.203mg 31%
Saturated fat 6.279g 29%
Magnesium 168mg 69mg 24%
Calories 567kcal 109kcal 23%
Zinc 3.27mg 1.62mg 15%
Selenium 7.2µg 13%
Choline 52.5mg 10%
Vitamin B6 0.348mg 0.274mg 6%
Potassium 705mg 568mg 4%
Calcium 92mg 128mg 4%
Fiber 8.5g 7.8g 3%
Vitamin B2 0.135mg 0.114mg 2%
Carbs 16.13g 23.54g 2%
Net carbs 7.63g 15.74g N/A
Sugar 4.72g N/A
Sodium 18mg 17mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
75%
Peanut
23%
Wasabi
Minerals Daily Need Coverage Score
131%
Peanut
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 6.279g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.