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 RAE.
- Benecol's daily need coverage for Vitamin A RAE is 152% 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.
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.
Contains
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Calcium
+3100%
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Iron
+∞%
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Magnesium
+6800%
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Phosphorus
+1900%
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Potassium
+14100%
Contains
less
Sodium
-97.5%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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Calcium
+3100%
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Iron
+∞%
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Magnesium
+6800%
Contains
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Phosphorus
+1900%
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Potassium
+14100%
Contains
less
Sodium
-97.5%
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Zinc
+∞%
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Copper
+∞%
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Manganese
+∞%
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.
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Vitamin B1
+991.7%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Vitamin A
+12948.6%
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Vitamin B1
+991.7%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Vitamin A
+12948.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+312.3%
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Water
+28.6%
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Fats
+6044.4%
Equal in Other - 1.85
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Protein
+∞%
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Carbs
+312.3%
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Water
+28.6%
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Fats
+6044.4%
Equal in Other - 1.85
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.74g | 5.71g |
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| Protein | 4.8g | 0g |
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| Fats | 0.63g | 38.71g |
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| Carbs | 23.54g | 5.71g |
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| Calories | 109kcal | 357kcal |
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| Fiber | 7.8g |
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| Calcium | 128mg | 4mg |
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| Iron | 1.03mg | 0mg |
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| Magnesium | 69mg | 1mg |
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| Phosphorus | 80mg | 4mg |
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| Potassium | 568mg | 4mg |
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| Sodium | 17mg | 670mg |
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| Zinc | 1.62mg | 0mg |
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| Copper | 0.155mg | 0mg |
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| Manganese | 0.391mg | 0mg |
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| Vitamin A | 35IU | 4567IU |
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| Vitamin A RAE | 2µg | 1370µg |
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| Vitamin E | 37.22mg |
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| Vitamin C | 41.9mg |
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| Vitamin B1 | 0.131mg | 0.012mg |
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| Vitamin B2 | 0.114mg | 0mg |
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| Vitamin B3 | 0.743mg | 0mg |
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| Vitamin B5 | 0.203mg |
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| Vitamin B6 | 0.274mg | 0mg |
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| Folate | 18µg |
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| Vitamin K | 56.5µg |
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| Trans Fat | 0g | 2.214g |
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| Saturated Fat | 4.77g |
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| Monounsaturated Fat | 18.932g |
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| Polyunsaturated fat | 11.948g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 9.557g |
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| Omega-3 - ALA | 1.976g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
25%
97%
Minerals Daily Need Coverage Score
36%
9%
Comparison summary
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 653mg)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 4.77g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 41)
Which food is cheaper?
Benecol is cheaper (difference - $1.6)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)