Quinoa vs. Wasabi — In-Depth Nutrition Comparison
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What are the differences between quinoa and wasabi?
- Quinoa is higher in manganese, phosphorus, folate, and iron, yet wasabi is higher in vitamin C, fiber, potassium, vitamin B6, and calcium.
- Wasabi's daily need coverage for vitamin C is 47% more.
- Quinoa has 2 times more folate than wasabi. While quinoa has 42µg of folate, wasabi has only 18µg.
- The glycemic index of wasabi is lower.
We used Quinoa, cooked and Wasabi, root, raw types in this article.
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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 IronIron | +44.7% |
| Contains more CopperCopper | +23.9% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +61.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +652.9% |
| Contains more PotassiumPotassium | +230.2% |
| Contains more ZincZinc | +48.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.4% |
| Contains more Vitamin B3Vitamin B3 | +80.3% |
| Contains more Vitamin B6Vitamin B6 | +122.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 41.9mg | 47% |
| Fiber | 2.8g | 7.8g | 20% |
| Potassium | 172mg | 568mg | 12% |
| Vitamin B6 | 0.123mg | 0.274mg | 12% |
| Calcium | 17mg | 128mg | 11% |
| Phosphorus | 152mg | 80mg | 10% |
| Manganese | 0.631mg | 0.391mg | 10% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Iron | 1.49mg | 1.03mg | 6% |
| Folate | 42µg | 18µg | 6% |
| Zinc | 1.09mg | 1.62mg | 5% |
| Selenium | 2.8µg | 5% | |
| Copper | 0.192mg | 0.155mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B5 | 0.203mg | 4% | |
| Choline | 23mg | 4% | |
| Fats | 1.92g | 0.63g | 2% |
| Vitamin B1 | 0.107mg | 0.131mg | 2% |
| Vitamin B3 | 0.412mg | 0.743mg | 2% |
| Calories | 120kcal | 109kcal | 1% |
| Protein | 4.4g | 4.8g | 1% |
| Carbs | 21.3g | 23.54g | 1% |
| Magnesium | 64mg | 69mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 18.5g | 15.74g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 17mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B2 | 0.11mg | 0.114mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +204.8% |
| Contains more CarbsCarbs | +10.5% |
| Contains more OtherOther | +149.4% |
~equal in
Protein
~4.8g
~equal in
Water
~69.11g
