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Wasabi vs. American cheese — In-Depth Nutrition Comparison

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Summary of differences between wasabi and American cheese

  • Wasabi has more vitamin C, fiber, vitamin B6, and manganese, while American cheese has more calcium, phosphorus, vitamin B12, and vitamin A.
  • American cheese covers your daily need for calcium, 92% more than wasabi.
  • The amount of sodium in wasabi is lower.
  • American cheese has a lower glycemic index. The glycemic index of American cheese is 27, while the glycemic index of wasabi is 41.

These are the specific foods used in this comparison Wasabi, root, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Wasabi vs American cheese 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.
Wasabi
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +165.4%
Contains more PotassiumPotassium +330.3%
Contains more IronIron +63.5%
Contains more CopperCopper +237%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +853.7%
Contains more CalciumCalcium +716.4%
Contains more ZincZinc +53.7%
Contains more PhosphorusPhosphorus +701.3%

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.
Wasabi
5
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +773.3%
Contains more Vitamin B3Vitamin B3 +877.6%
Contains more Vitamin B6Vitamin B6 +407.4%
Contains more FolateFolate +125%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +536.2%
Contains more WaterWater +74.5%
Contains more ProteinProtein +277.7%
Contains more FatsFats +4946%
Contains more OtherOther +252.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi American cheese DV% diff.
Calcium 128mg 1045mg 92%
Saturated fat 18.057g 82%
Phosphorus 80mg 641mg 80%
Sodium 17mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.63g 31.79g 48%
Vitamin C 41.9mg 0mg 47%
Selenium 20.2µg 37%
Cholesterol 0mg 100mg 33%
Fiber 7.8g 0g 31%
Vitamin A 2µg 250µg 28%
Protein 4.8g 18.13g 27%
Monounsaturated fat 8.236g 21%
Vitamin B6 0.274mg 0.054mg 17%
Manganese 0.391mg 0.041mg 15%
Calories 109kcal 371kcal 13%
Potassium 568mg 132mg 13%
Copper 0.155mg 0.046mg 12%
Magnesium 69mg 26mg 10%
Vitamin B1 0.131mg 0.015mg 10%
Polyunsaturated fat 1.286g 9%
Vitamin B2 0.114mg 0.234mg 9%
Zinc 1.62mg 2.49mg 8%
Carbs 23.54g 3.7g 7%
Choline 36.2mg 7%
Iron 1.03mg 0.63mg 5%
Vitamin E 0.8mg 5%
Vitamin B3 0.743mg 0.076mg 4%
Vitamin B5 0.203mg 0.403mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Folate 18µg 8µg 3%
Vitamin K 2.6µg 2%
Net carbs 15.74g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi American cheese
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
23%
Wasabi
33%
American cheese
Minerals Daily Need Coverage Score
36%
Wasabi
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 1654mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 18.057g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.8)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 14)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.