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Sockeye salmon vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between sockeye salmon and wasabi?

  • Sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet wasabi is richer in vitamin C, fiber, and manganese.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Wasabi contains less cholesterol.
  • Sockeye salmon has a lower glycemic index than wasabi.

We used Fish, salmon, sockeye, cooked, dry heat and Wasabi, root, raw types in this comparison.

Infographic

Sockeye salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 PhosphorusPhosphorus +281.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +1063.6%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +98.1%
Contains more CopperCopper +103.9%
Contains more ZincZinc +194.5%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +2907.7%

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.
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Wasabi
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B2Vitamin B2 +115.8%
Contains more Vitamin B3Vitamin B3 +1262.4%
Contains more Vitamin B5Vitamin B5 +527.6%
Contains more Vitamin B6Vitamin B6 +201.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Wasabi
3
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 ProteinProtein +451.7%
Contains more FatsFats +784.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +209.7%
~equal in Water ~69.11g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Wasabi DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 65%
Vitamin B3 10.123mg 0.743mg 59%
Vitamin C 0mg 41.9mg 47%
Vitamin B6 0.827mg 0.274mg 43%
Protein 26.48g 4.8g 43%
Phosphorus 305mg 80mg 32%
Fiber 0g 7.8g 31%
Vitamin B5 1.274mg 0.203mg 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Manganese 0.013mg 0.391mg 16%
Calcium 11mg 128mg 12%
Zinc 0.55mg 1.62mg 10%
Vitamin B2 0.246mg 0.114mg 10%
Copper 0.076mg 0.155mg 9%
Polyunsaturated fat 1.327g 9%
Fats 5.57g 0.63g 8%
Carbs 0g 23.54g 8%
Magnesium 36mg 69mg 8%
Vitamin E 0.99mg 7%
Vitamin A 58µg 2µg 6%
Iron 0.52mg 1.03mg 6%
Monounsaturated fat 1.864g 5%
Potassium 436mg 568mg 4%
Saturated fat 0.969g 4%
Sodium 92mg 17mg 3%
Folate 7µg 18µg 3%
Calories 156kcal 109kcal 2%
Vitamin B1 0.157mg 0.131mg 2%
Net carbs 0g 15.74g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon 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
113%
Sockeye salmon
23%
Wasabi
Minerals Daily Need Coverage Score
47%
Sockeye salmon
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.969g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $11.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.