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  6. Flax vs. Wasabi

Flax vs. Wasabi — In-Depth Nutrition Comparison

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Significant differences between Flax and Wasabi

  • Flax is richer in Vitamin B1, Copper, Manganese, Phosphorus, Fiber, Magnesium, Iron, Zinc, and Folate, while Wasabi is higher in Vitamin C.
  • Flax covers your daily Vitamin B1 needs 126% more than Wasabi.
  • Flax has 8 times more Phosphorus than Wasabi. Flax has 642mg of Phosphorus, while Wasabi has 80mg.

Specific food types used in this comparison are Seeds, flaxseed and Wasabi, root, raw.

Infographic

Flax 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.
Flax
Flax
9
:
1
Wasabi
Wasabi
Contains more Calcium +99.2%
Contains more Iron +456.3%
Contains more Magnesium +468.1%
Contains more Phosphorus +702.5%
Contains more Potassium +43.1%
Contains more Zinc +167.9%
Contains more Copper +687.1%
Contains more Manganese +534.8%
Contains less Sodium -43.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Calcium +99.2%
Contains more Iron +456.3%
Contains more Magnesium +468.1%
Contains more Phosphorus +702.5%
Contains more Potassium +43.1%
Contains more Zinc +167.9%
Contains more Copper +687.1%
Contains more Manganese +534.8%
Contains less Sodium -43.3%

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.
Flax
Flax
8
:
2
Wasabi
Wasabi
Contains more Vitamin B1 +1155%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +314.5%
Contains more Vitamin B5 +385.2%
Contains more Vitamin B6 +72.6%
Contains more Folate +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +6883.3%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Wasabi
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 B1 +1155%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B3 +314.5%
Contains more Vitamin B5 +385.2%
Contains more Vitamin B6 +72.6%
Contains more Folate +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +6883.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Wasabi
Wasabi
Contains more Protein +281%
Contains more Fats +6592.1%
Contains more Carbs +22.7%
Contains more Other +93.2%
Contains more Water +893%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Wasabi
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 Protein +281%
Contains more Fats +6592.1%
Contains more Carbs +22.7%
Contains more Other +93.2%
Contains more Water +893%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Wasabi Opinion
Net carbs 1.58g 15.74g Wasabi
Protein 18.29g 4.8g Flax
Fats 42.16g 0.63g Flax
Carbs 28.88g 23.54g Flax
Calories 534kcal 109kcal Flax
Sugar 1.55g Wasabi
Fiber 27.3g 7.8g Flax
Calcium 255mg 128mg Flax
Iron 5.73mg 1.03mg Flax
Magnesium 392mg 69mg Flax
Phosphorus 642mg 80mg Flax
Potassium 813mg 568mg Flax
Sodium 30mg 17mg Wasabi
Zinc 4.34mg 1.62mg Flax
Copper 1.22mg 0.155mg Flax
Manganese 2.482mg 0.391mg Flax
Selenium 25.4µg Flax
Vitamin A 0IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 41.9mg Wasabi
Vitamin B1 1.644mg 0.131mg Flax
Vitamin B2 0.161mg 0.114mg Flax
Vitamin B3 3.08mg 0.743mg Flax
Vitamin B5 0.985mg 0.203mg Flax
Vitamin B6 0.473mg 0.274mg Flax
Folate 87µg 18µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 3.663g Wasabi
Monounsaturated Fat 7.527g Flax
Polyunsaturated fat 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
25%
Wasabi
Minerals Daily Need Coverage Score
191%
Flax
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 3.663g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 41)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. 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.