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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
Infographic link

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
:
8
Wasabi
Contains more Iron +117.5%
Contains more Calcium +966.7%
Contains more Magnesium +331.3%
Contains more Phosphorus +166.7%
Contains more Potassium +110.4%
Contains less Sodium -96%
Contains more Zinc +852.9%
Contains more Copper +61.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +117.5%
Contains more Calcium +966.7%
Contains more Magnesium +331.3%
Contains more Phosphorus +166.7%
Contains more Potassium +110.4%
Contains less Sodium -96%
Contains more Zinc +852.9%
Contains more Copper +61.5%

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
3
:
6
Wasabi
Contains more Vitamin A +1471.4%
Contains more Vitamin B3 +45.4%
Contains more Vitamin C +947.5%
Contains more Vitamin B1 +162%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +83.9%
Equal in Folate - 18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
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 A +1471.4%
Contains more Vitamin B3 +45.4%
Contains more Vitamin C +947.5%
Contains more Vitamin B1 +162%
Contains more Vitamin B2 +280%
Contains more Vitamin B6 +83.9%
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
:
4
Wasabi
Contains more Water +29.8%
Contains more Protein +220%
Contains more Fats +215%
Contains more Carbs +236.3%
Contains more Other +20%
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 Water +29.8%
Contains more Protein +220%
Contains more Fats +215%
Contains more Carbs +236.3%
Contains more Other +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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salsa Wasabi Opinion
Net carbs 5.6g 15.74g Wasabi
Protein 1.5g 4.8g Wasabi
Fats 0.2g 0.63g Wasabi
Carbs 7g 23.54g Wasabi
Calories 36kcal 109kcal Wasabi
Fiber 1.4g 7.8g Wasabi
Calcium 12mg 128mg Wasabi
Iron 2.24mg 1.03mg Salsa
Magnesium 16mg 69mg Wasabi
Phosphorus 30mg 80mg Wasabi
Potassium 270mg 568mg Wasabi
Sodium 430mg 17mg Wasabi
Zinc 0.17mg 1.62mg Wasabi
Copper 0.096mg 0.155mg Wasabi
Manganese 0.391mg Wasabi
Selenium 0.4µg Salsa
Vitamin A 550IU 35IU Salsa
Vitamin A RAE 28µg 2µg Salsa
Vitamin C 4mg 41.9mg Wasabi
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 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
11%
Salsa
25%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.