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Wasabi vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between wasabi and bean raw

  • Wasabi has more vitamin C; however, bean raw is richer in folate, copper, iron, vitamin B1, phosphorus, manganese, fiber, magnesium, and potassium.
  • Bean raw's daily need coverage for folate is 127% more.
  • Wasabi contains 7 times more vitamin C than bean raw. Wasabi contains 41.9mg of vitamin C, while bean raw contains 6.3mg.

The food varieties used in the comparison are Wasabi, root, raw and Beans, pinto, mature seeds, raw.

Infographic

Wasabi vs Bean raw 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
1
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +13.3%
Contains more MagnesiumMagnesium +155.1%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +392.2%
Contains more CopperCopper +476.1%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +413.8%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +193.6%

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
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +565.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +444.3%
Contains more Vitamin B2Vitamin B2 +86%
Contains more Vitamin B3Vitamin B3 +58%
Contains more Vitamin B5Vitamin B5 +286.7%
Contains more Vitamin B6Vitamin B6 +73%
Contains more FolateFolate +2816.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +510%
Contains more ProteinProtein +346.3%
Contains more FatsFats +95.2%
Contains more CarbsCarbs +165.7%
Contains more OtherOther +80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Bean raw DV% diff.
Folate 18µg 525µg 127%
Copper 0.155mg 0.893mg 82%
Selenium 27.9µg 51%
Iron 1.03mg 5.07mg 51%
Vitamin B1 0.131mg 0.713mg 49%
Phosphorus 80mg 411mg 47%
Vitamin C 41.9mg 6.3mg 40%
Protein 4.8g 21.42g 33%
Manganese 0.391mg 1.148mg 33%
Fiber 7.8g 15.5g 31%
Magnesium 69mg 176mg 25%
Potassium 568mg 1393mg 24%
Vitamin B6 0.274mg 0.474mg 15%
Starch 34.17g 14%
Carbs 23.54g 62.55g 13%
Vitamin B5 0.203mg 0.785mg 12%
Choline 66.2mg 12%
Calories 109kcal 347kcal 12%
Vitamin B2 0.114mg 0.212mg 8%
Zinc 1.62mg 2.28mg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.407g 3%
Vitamin B3 0.743mg 1.174mg 3%
Calcium 128mg 113mg 2%
Vitamin E 0.21mg 1%
Fats 0.63g 1.23g 1%
Monounsaturated fat 0.229g 1%
Saturated fat 0.235g 1%
Net carbs 15.74g 47.05g N/A
Sugar 2.11g N/A
Sodium 17mg 12mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Bean raw
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
23%
Wasabi
67%
Bean raw
Minerals Daily Need Coverage Score
36%
Wasabi
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.235g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean 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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.