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Soybean raw vs. Wasabi — In-Depth Nutrition Comparison

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How are soybean raw and wasabi different?

  • Soybean raw is richer in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium, while wasabi is higher in vitamin C.
  • Soybean raw covers your daily need for iron, 183% more than wasabi.
  • Soybean raw contains 21 times more folate than wasabi. Soybean raw contains 375µg of folate, while wasabi contains 18µg.
  • Wasabi has a higher glycemic index (41) than soybean raw (14).

Soybeans, mature seeds, raw and Wasabi, root, raw types were used in this article.

Infographic

Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Wasabi
0
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 MagnesiumMagnesium +305.8%
Contains more CalciumCalcium +116.4%
Contains more PotassiumPotassium +216.4%
Contains more IronIron +1424.3%
Contains more CopperCopper +969.7%
Contains more ZincZinc +201.9%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +543.7%
Contains more SeleniumSelenium +∞%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +567.2%
Contains more Vitamin B2Vitamin B2 +663.2%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B5Vitamin B5 +290.6%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1983.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +598.3%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Wasabi
1
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 +660.2%
Contains more FatsFats +3065.1%
Contains more CarbsCarbs +28.1%
Contains more OtherOther +153.6%
Contains more WaterWater +709.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Wasabi DV% diff.
Iron 15.7mg 1.03mg 183%
Copper 1.658mg 0.155mg 167%
Manganese 2.517mg 0.391mg 92%
Phosphorus 704mg 80mg 89%
Folate 375µg 18µg 89%
Polyunsaturated fat 11.255g 75%
Protein 36.49g 4.8g 63%
Vitamin B1 0.874mg 0.131mg 62%
Vitamin B2 0.87mg 0.114mg 58%
Magnesium 280mg 69mg 50%
Vitamin C 6mg 41.9mg 40%
Vitamin K 47µg 39%
Potassium 1797mg 568mg 36%
Selenium 17.8µg 32%
Zinc 4.89mg 1.62mg 30%
Fats 19.94g 0.63g 30%
Choline 115.9mg 21%
Calories 446kcal 109kcal 17%
Calcium 277mg 128mg 15%
Saturated fat 2.884g 13%
Vitamin B5 0.793mg 0.203mg 12%
Monounsaturated fat 4.404g 11%
Vitamin B6 0.377mg 0.274mg 8%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 0.743mg 6%
Fiber 9.3g 7.8g 6%
Carbs 30.16g 23.54g 2%
Sodium 2mg 17mg 1%
Net carbs 20.86g 15.74g N/A
Sugar 7.33g N/A
Vitamin A 1µg 2µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
23%
Wasabi
Minerals Daily Need Coverage Score
244%
Soybean raw
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.884g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw 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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.