Wasabi vs. Benecol — In-Depth Nutrition Comparison
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What are the differences between wasabi and benecol?
- Wasabi is higher in vitamin B6, copper, manganese, potassium, magnesium, zinc, iron, and calcium, yet benecol is higher in vitamin A.
- Benecol's daily need coverage for vitamin A is 91% more.
- The amount of sodium in wasabi is lower.
We used Wasabi, root, raw and Margarine-like spread, BENECOL Light Spread types in this article.
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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 | +6800% |
| Contains more CalciumCalcium | +3100% |
| Contains more PotassiumPotassium | +14100% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1900% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +991.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +68400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 37.22mg | 248% | |
| Vitamin A | 2µg | 1370µg | 152% |
| Polyunsaturated fat | 11.948g | 80% | |
| Fats | 0.63g | 38.71g | 59% |
| Vitamin C | 41.9mg | 47% | |
| Monounsaturated fat | 18.932g | 47% | |
| Vitamin K | 56.5µg | 47% | |
| Fiber | 7.8g | 31% | |
| Sodium | 17mg | 670mg | 28% |
| Saturated fat | 4.77g | 22% | |
| Vitamin B6 | 0.274mg | 0mg | 21% |
| Copper | 0.155mg | 0mg | 17% |
| Manganese | 0.391mg | 0mg | 17% |
| Potassium | 568mg | 4mg | 17% |
| Magnesium | 69mg | 1mg | 16% |
| Zinc | 1.62mg | 0mg | 15% |
| Iron | 1.03mg | 0mg | 13% |
| Calories | 109kcal | 357kcal | 12% |
| Calcium | 128mg | 4mg | 12% |
| Phosphorus | 80mg | 4mg | 11% |
| Vitamin B1 | 0.131mg | 0.012mg | 10% |
| Protein | 4.8g | 0g | 10% |
| Vitamin B2 | 0.114mg | 0mg | 9% |
| Carbs | 23.54g | 5.71g | 6% |
| Vitamin B3 | 0.743mg | 0mg | 5% |
| Folate | 18µg | 5% | |
| Vitamin B5 | 0.203mg | 4% | |
| Net carbs | 15.74g | 5.71g | N/A |
| Trans fat | 0g | 2.214g | N/A |
| Omega-3 - ALA | 1.976g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.037g | N/A | |
| Omega-6 - Linoleic acid | 9.557g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +312.3% |
| Contains more WaterWater | +28.6% |
| Contains more FatsFats | +6044.4% |
~equal in
Other
~1.85g
