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Peanut butter vs. Wasabi — In-Depth Nutrition Comparison

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How are Peanut butter and Wasabi different?

  • Peanut butter is richer in Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, Vitamin B5, Folate, and Vitamin B6, while Wasabi is higher in Vitamin C, and Fiber.
  • Peanut butter covers your daily need of Vitamin B3 77% more than Wasabi.
  • Peanut butter contains 6 times more Vitamin B5 than Wasabi. Peanut butter contains 1.137mg of Vitamin B5, while Wasabi contains 0.203mg.

Peanut butter, smooth style, without salt and Wasabi, root, raw types were used in this article.

Infographic

Peanut butter 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.
Contains more Iron +68.9%
Contains more Magnesium +143.5%
Contains more Phosphorus +318.8%
Contains more Zinc +54.9%
Contains more Copper +172.3%
Contains more Manganese +325.8%
Contains more Calcium +161.2%
Equal in Potassium - 568
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +68.9%
Contains more Magnesium +143.5%
Contains more Phosphorus +318.8%
Contains more Zinc +54.9%
Contains more Copper +172.3%
Contains more Manganese +325.8%
Contains more Calcium +161.2%
Equal in Potassium - 568
Equal in Sodium - 17

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.
:
2
Wasabi
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B3 +1664.7%
Contains more Vitamin B5 +460.1%
Contains more Vitamin B6 +60.9%
Contains more Folate +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 B1 +14.5%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B3 +1664.7%
Contains more Vitamin B5 +460.1%
Contains more Vitamin B6 +60.9%
Contains more Folate +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +362.7%
Contains more Fats +8052.4%
Contains more Other +50.5%
Contains more Water +5518.7%
Equal in Carbs - 23.54
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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 Protein +362.7%
Contains more Fats +8052.4%
Contains more Other +50.5%
Contains more Water +5518.7%
Equal in Carbs - 23.54

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Wasabi
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Wasabi Opinion
Net carbs 17.31g 15.74g Peanut butter
Protein 22.21g 4.8g Peanut butter
Fats 51.36g 0.63g Peanut butter
Carbs 22.31g 23.54g Wasabi
Calories 598kcal 109kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Wasabi
Fiber 5g 7.8g Wasabi
Calcium 49mg 128mg Wasabi
Iron 1.74mg 1.03mg Peanut butter
Magnesium 168mg 69mg Peanut butter
Phosphorus 335mg 80mg Peanut butter
Potassium 558mg 568mg Wasabi
Sodium 17mg 17mg
Zinc 2.51mg 1.62mg Peanut butter
Copper 0.422mg 0.155mg Peanut butter
Manganese 1.665mg 0.391mg Peanut butter
Selenium 4.1µg Peanut butter
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin E 9.1mg Peanut butter
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.15mg 0.131mg Peanut butter
Vitamin B2 0.192mg 0.114mg Peanut butter
Vitamin B3 13.112mg 0.743mg Peanut butter
Vitamin B5 1.137mg 0.203mg Peanut butter
Vitamin B6 0.441mg 0.274mg Peanut butter
Folate 87µg 18µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g 0g Wasabi
Saturated Fat 10.325g Wasabi
Monounsaturated Fat 25.941g Peanut butter
Polyunsaturated fat 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
25%
Wasabi
Minerals Daily Need Coverage Score
84%
Peanut butter
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 10.325g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (17 mg)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.