Walnut vs. Wasabi — In-Depth Nutrition Comparison
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A recap on differences between walnut and wasabi
- Walnut has more copper, manganese, phosphorus, iron, magnesium, vitamin B6, folate, vitamin B1, and zinc; however, wasabi is higher in vitamin C.
- Walnut covers your daily copper needs 159% more than wasabi.
- Wasabi contains 9 times less manganese than walnut. Walnut contains 3.414mg of manganese, while wasabi contains 0.391mg.
- The glycemic index of wasabi is higher.
Food varieties used in this article are Nuts, walnuts, english and Wasabi, root, raw.
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.
| Contains more MagnesiumMagnesium | +129% |
| Contains more IronIron | +182.5% |
| Contains more CopperCopper | +923.2% |
| Contains more ZincZinc | +90.7% |
| Contains more PhosphorusPhosphorus | +332.5% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +773.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +30.6% |
| Contains more PotassiumPotassium | +28.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +31.6% |
| Contains more Vitamin B3Vitamin B3 | +51.4% |
| Contains more Vitamin B5Vitamin B5 | +180.8% |
| Contains more Vitamin B6Vitamin B6 | +96% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +444.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3123.1% |
| Contains more Vitamin AVitamin A | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 314% | |
| Copper | 1.586mg | 0.155mg | 159% |
| Manganese | 3.414mg | 0.391mg | 131% |
| Fats | 65.21g | 0.63g | 99% |
| Vitamin C | 1.3mg | 41.9mg | 45% |
| Phosphorus | 346mg | 80mg | 38% |
| Saturated fat | 6.126g | 28% | |
| Calories | 654kcal | 109kcal | 27% |
| Iron | 2.91mg | 1.03mg | 24% |
| Monounsaturated fat | 8.933g | 22% | |
| Magnesium | 158mg | 69mg | 21% |
| Protein | 15.23g | 4.8g | 21% |
| Folate | 98µg | 18µg | 20% |
| Vitamin B6 | 0.537mg | 0.274mg | 20% |
| Vitamin B1 | 0.341mg | 0.131mg | 18% |
| Zinc | 3.09mg | 1.62mg | 13% |
| Selenium | 4.9µg | 9% | |
| Choline | 39.2mg | 7% | |
| Vitamin B5 | 0.57mg | 0.203mg | 7% |
| Vitamin E | 0.7mg | 5% | |
| Fiber | 6.7g | 7.8g | 4% |
| Potassium | 441mg | 568mg | 4% |
| Carbs | 13.71g | 23.54g | 3% |
| Vitamin B2 | 0.15mg | 0.114mg | 3% |
| Calcium | 98mg | 128mg | 3% |
| Vitamin B3 | 1.125mg | 0.743mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 2mg | 17mg | 1% |
| Net carbs | 7.01g | 15.74g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 2µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +217.3% |
| Contains more FatsFats | +10250.8% |
| Contains more CarbsCarbs | +71.7% |
| Contains more WaterWater | +1598% |
~equal in
Other
~1.92g
