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Wasabi vs. Arugula — In-Depth Nutrition Comparison

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How are wasabi and arugula different?

  • Wasabi is higher in vitamin C, fiber, vitamin B6, zinc, copper, vitamin B1, and potassium; however, arugula is richer in vitamin A, folate, and iron.
  • Daily need coverage for vitamin A for arugula is 47% higher.
  • Wasabi contains 5 times more fiber than arugula. While wasabi contains 7.8g of fiber, arugula contains only 1.6g.

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

Infographic

Wasabi vs Arugula 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.
Wasabi
7
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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +46.8%
Contains more PotassiumPotassium +53.9%
Contains more CopperCopper +103.9%
Contains more ZincZinc +244.7%
Contains more PhosphorusPhosphorus +53.8%
Contains less SodiumSodium -37%
Contains more ManganeseManganese +21.8%
Contains more CalciumCalcium +25%
Contains more IronIron +41.7%

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.
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +179.3%
Contains more Vitamin B1Vitamin B1 +197.7%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +143.6%
Contains more Vitamin B6Vitamin B6 +275.3%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more FolateFolate +438.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +86%
Contains more CarbsCarbs +544.9%
Contains more OtherOther +37.1%
Contains more WaterWater +32.7%
~equal in Fats ~0.66g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Arugula DV% diff.
Vitamin K 108.6µg 91%
Vitamin C 41.9mg 15mg 30%
Fiber 7.8g 1.6g 25%
Folate 18µg 97µg 20%
Vitamin B6 0.274mg 0.073mg 15%
Vitamin A 2µg 119µg 13%
Zinc 1.62mg 0.47mg 10%
Copper 0.155mg 0.076mg 9%
Vitamin B1 0.131mg 0.044mg 7%
Carbs 23.54g 3.65g 7%
Potassium 568mg 369mg 6%
Vitamin B5 0.203mg 0.437mg 5%
Iron 1.03mg 1.46mg 5%
Magnesium 69mg 47mg 5%
Phosphorus 80mg 52mg 4%
Protein 4.8g 2.58g 4%
Calories 109kcal 25kcal 4%
Vitamin B3 0.743mg 0.305mg 3%
Calcium 128mg 160mg 3%
Vitamin E 0.43mg 3%
Manganese 0.391mg 0.321mg 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 2%
Vitamin B2 0.114mg 0.086mg 2%
Selenium 0.3µg 1%
Fats 0.63g 0.66g 0%
Net carbs 15.74g 2.05g N/A
Sugar 2.05g N/A
Sodium 17mg 27mg 0%
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
36%
Wasabi
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 9)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.