Salsa vs. Wasabi — In-Depth Nutrition Comparison

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How are salsa and wasabi different?

Salsa is richer in iron and vitamin A, while wasabi is higher in vitamin C, fiber, zinc, magnesium, calcium, vitamin B6, and potassium.
Wasabi covers your daily need for 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.

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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

Wasabi

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

Wasabi

Contains more Vitamin AVitamin A	+1300%
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 D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	4mg	41.9mg	42%
Fiber	1.4g	7.8g	26%
Sodium	430mg	17mg	18%
Manganese		0.391mg	17%
Iron	2.24mg	1.03mg	15%
Magnesium	16mg	69mg	13%
Zinc	0.17mg	1.62mg	13%
Calcium	12mg	128mg	12%
Vitamin B6	0.149mg	0.274mg	10%
Potassium	270mg	568mg	9%
Protein	1.5g	4.8g	7%
Copper	0.096mg	0.155mg	7%
Phosphorus	30mg	80mg	7%
Vitamin B1	0.05mg	0.131mg	7%
Carbs	7g	23.54g	6%
Vitamin B2	0.03mg	0.114mg	6%
Calories	36kcal	109kcal	4%
Vitamin B5		0.203mg	4%
Vitamin A	28µg	2µg	3%
Vitamin B3	1.08mg	0.743mg	2%
Fats	0.2g	0.63g	1%
Selenium	0.4µg		1%
Polyunsaturated fat	0.107g		1%
Protein per 100 calories	4.2g	4.4g	N/A
Calories per 10 g protein	240kcal	227kcal	N/A
Weight per 100 calories	278g	92g	N/A
Net carbs	5.6g	15.74g	N/A
Folate	19µg	18µg	0%
Saturated fat	0.029g		0%
Monounsaturated fat	0.016g		0%