Rice vs. Wasabi — In-Depth Nutrition Comparison
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A recap on differences between rice and wasabi
- Rice has more folate; however, wasabi is higher in vitamin C, fiber, potassium, vitamin B6, magnesium, calcium, zinc, copper, and vitamin B2.
- Wasabi covers your daily vitamin C needs 47% more than rice.
- Wasabi contains 3 times less folate than rice. Rice contains 58µg of folate, while wasabi contains 18µg.
- The glycemic index of rice is higher.
Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Wasabi, root, raw.
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 IronIron | +16.5% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +20.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +1180% |
| Contains more PotassiumPotassium | +1522.9% |
| Contains more CopperCopper | +124.6% |
| Contains more ZincZinc | +230.6% |
| Contains more PhosphorusPhosphorus | +86% |
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 Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B3Vitamin B3 | +98.7% |
| Contains more Vitamin B5Vitamin B5 | +92.1% |
| Contains more FolateFolate | +222.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +776.9% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 41.9mg | 47% |
| Fiber | 0.4g | 7.8g | 30% |
| Potassium | 35mg | 568mg | 16% |
| Selenium | 7.5µg | 14% | |
| Magnesium | 12mg | 69mg | 14% |
| Vitamin B6 | 0.093mg | 0.274mg | 14% |
| Calcium | 10mg | 128mg | 12% |
| Folate | 58µg | 18µg | 10% |
| Copper | 0.069mg | 0.155mg | 10% |
| Zinc | 0.49mg | 1.62mg | 10% |
| Vitamin B2 | 0.013mg | 0.114mg | 8% |
| Phosphorus | 43mg | 80mg | 5% |
| Vitamin B3 | 1.476mg | 0.743mg | 5% |
| Vitamin B5 | 0.39mg | 0.203mg | 4% |
| Manganese | 0.472mg | 0.391mg | 4% |
| Protein | 2.69g | 4.8g | 4% |
| Vitamin B1 | 0.163mg | 0.131mg | 3% |
| Carbs | 28.17g | 23.54g | 2% |
| Iron | 1.2mg | 1.03mg | 2% |
| Polyunsaturated fat | 0.076g | 1% | |
| Calories | 130kcal | 109kcal | 1% |
| Fats | 0.28g | 0.63g | 1% |
| Sodium | 1mg | 17mg | 1% |
| Net carbs | 27.77g | 15.74g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 2µg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +19.7% |
| Contains more ProteinProtein | +78.4% |
| Contains more FatsFats | +125% |
| Contains more OtherOther | +357.1% |
~equal in
Water
~69.11g
