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Surimi vs. Wasabi — In-Depth Nutrition Comparison

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How are surimi and wasabi different?

  • Surimi is higher in vitamin B12 and phosphorus; however, wasabi is richer in vitamin C, fiber, vitamin B6, manganese, copper, potassium, calcium, and zinc.
  • Daily need coverage for vitamin B12 for surimi is 67% higher.
  • Surimi contains 4 times more phosphorus than wasabi. While surimi contains 282mg of phosphorus, wasabi contains only 80mg.

Fish, surimi and Wasabi, root, raw are the varieties used in this article.

Infographic

Surimi 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.
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +252.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60.5%
Contains more CalciumCalcium +1322.2%
Contains more PotassiumPotassium +407.1%
Contains more IronIron +296.2%
Contains more CopperCopper +384.4%
Contains more ZincZinc +390.9%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +3454.5%

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.
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Wasabi
7
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 +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +555%
Contains more Vitamin B2Vitamin B2 +442.9%
Contains more Vitamin B3Vitamin B3 +237.7%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +813.3%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Wasabi
2
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 +216.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +243.6%
Contains more OtherOther +163%
~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.
Surimi Wasabi
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Surimi Wasabi DV% diff.
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 51%
Vitamin C 0mg 41.9mg 47%
Fiber 0g 7.8g 31%
Phosphorus 282mg 80mg 29%
Protein 15.18g 4.8g 21%
Vitamin B6 0.03mg 0.274mg 19%
Manganese 0.011mg 0.391mg 17%
Copper 0.032mg 0.155mg 14%
Potassium 112mg 568mg 13%
Zinc 0.33mg 1.62mg 12%
Calcium 9mg 128mg 12%
Iron 0.26mg 1.03mg 10%
Cholesterol 30mg 0mg 10%
Vitamin B1 0.02mg 0.131mg 9%
Vitamin B2 0.021mg 0.114mg 7%
Magnesium 43mg 69mg 6%
Carbs 6.85g 23.54g 6%
Sodium 143mg 17mg 5%
Folate 2µg 18µg 4%
Vitamin E 0.63mg 4%
Vitamin B3 0.22mg 0.743mg 3%
Vitamin B5 0.07mg 0.203mg 3%
Polyunsaturated fat 0.443g 3%
Vitamin A 20µg 2µg 2%
Saturated fat 0.191g 1%
Calories 99kcal 109kcal 1%
Fats 0.9g 0.63g 0%
Net carbs 6.85g 15.74g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.149g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
23%
Wasabi
Minerals Daily Need Coverage Score
37%
Surimi
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 30mg)
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 - 126mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.191g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 9)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $2.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi 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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.