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Salsa vs. Wasabi — In-Depth Nutrition Comparison

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How are Salsa and Wasabi different?

  • Salsa is richer in Iron, while Wasabi is higher in Vitamin C, Fiber, Zinc, Magnesium, Calcium, Vitamin B6, Potassium, and Phosphorus.
  • Wasabi covers your daily need of Vitamin C 42% more than Salsa.
  • Salsa contains 25 times more Sodium than Wasabi. Salsa contains 430mg of Sodium, while Wasabi contains 17mg.

USDA Commodity, salsa and Wasabi, root, raw types were used in this article.

Infographic

Salsa 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.
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Wasabi
8
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 +117.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +331.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +110.4%
Contains more CopperCopper +61.5%
Contains more ZincZinc +852.9%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -96%

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.
Salsa
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 13% 33% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Wasabi
5
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% 2.1% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +1471.4%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin CVitamin C +947.5%
Contains more Vitamin B1Vitamin B1 +162%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B6Vitamin B6 +83.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~18µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Wasabi
4
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 WaterWater +29.8%
Contains more ProteinProtein +220%
Contains more FatsFats +215%
Contains more CarbsCarbs +236.3%
Contains more OtherOther +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Wasabi Opinion
Calories 36kcal 109kcal Wasabi
Protein 1.5g 4.8g Wasabi
Fats 0.2g 0.63g Wasabi
Vitamin C 4mg 41.9mg Wasabi
Net carbs 5.6g 15.74g Wasabi
Carbs 7g 23.54g Wasabi
Magnesium 16mg 69mg Wasabi
Calcium 12mg 128mg Wasabi
Potassium 270mg 568mg Wasabi
Iron 2.24mg 1.03mg Salsa
Fiber 1.4g 7.8g Wasabi
Copper 0.096mg 0.155mg Wasabi
Zinc 0.17mg 1.62mg Wasabi
Phosphorus 30mg 80mg Wasabi
Sodium 430mg 17mg Wasabi
Vitamin A 550IU 35IU Salsa
Vitamin A RAE 28µg 2µg Salsa
Manganese 0.391mg Wasabi
Selenium 0.4µg Salsa
Vitamin B1 0.05mg 0.131mg Wasabi
Vitamin B2 0.03mg 0.114mg Wasabi
Vitamin B3 1.08mg 0.743mg Salsa
Vitamin B5 0.203mg Wasabi
Vitamin B6 0.149mg 0.274mg Wasabi
Folate 19µg 18µg Salsa
Saturated Fat 0.029g Wasabi
Monounsaturated Fat 0.016g Salsa
Polyunsaturated fat 0.107g Salsa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa 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
10%
Salsa
23%
Wasabi
Minerals Daily Need Coverage Score
23%
Salsa
36%
Wasabi

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 413mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 41)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.