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Wasabi vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between wasabi and beefsteak raw

  • Wasabi has more vitamin C, fiber, and calcium; however, beefsteak raw has more vitamin B12, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Wasabi has a higher glycemic index than beefsteak raw.

Food types used in this article are Wasabi, root, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Wasabi vs Beefsteak 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
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +176%
Contains more CalciumCalcium +2460%
Contains more PotassiumPotassium +51.5%
Contains more CopperCopper +96.2%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +94.2%
Contains more ZincZinc +227.2%
Contains more PhosphorusPhosphorus +175%

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
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 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +74.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.6%
Contains more Vitamin B3Vitamin B3 +579.4%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~2µg
~equal in Vitamin E ~mg
~equal in Choline ~mg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +481.8%
Contains more ProteinProtein +345.4%
Contains more FatsFats +750.8%
~equal in Water ~72.93g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Beefsteak raw
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 Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 27.9µg 51%
Vitamin C 41.9mg 0mg 47%
Protein 4.8g 21.38g 33%
Zinc 1.62mg 5.3mg 33%
Fiber 7.8g 0g 31%
Vitamin B3 0.743mg 5.048mg 27%
Cholesterol 0mg 67mg 22%
Vitamin B6 0.274mg 0.543mg 21%
Phosphorus 80mg 220mg 20%
Manganese 0.391mg 17%
Calcium 128mg 5mg 12%
Iron 1.03mg 2mg 12%
Magnesium 69mg 25mg 10%
Saturated fat 1.875g 9%
Copper 0.155mg 0.079mg 8%
Carbs 23.54g 0g 8%
Fats 0.63g 5.36g 7%
Potassium 568mg 375mg 6%
Monounsaturated fat 2.354g 6%
Vitamin B1 0.131mg 0.075mg 5%
Vitamin B2 0.114mg 0.182mg 5%
Folate 18µg 3µg 4%
Vitamin B5 0.203mg 4%
Sodium 17mg 55mg 2%
Polyunsaturated fat 0.189g 1%
Calories 109kcal 134kcal 1%
Vitamin K 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 15.74g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 2µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Beefsteak 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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
36%
Wasabi
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 67mg)
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 - 38mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.875g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 41)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.