Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wasabi vs. Béchamel sauce — In-Depth Nutrition Comparison

Compare

A recap on the differences between wasabi and béchamel sauce

  • Wasabi has more vitamin C, fiber, vitamin B6, manganese, copper, magnesium, potassium, and zinc; however, béchamel sauce is higher in vitamin B12.
  • Wasabi covers your daily vitamin C needs 46% more than béchamel sauce.
  • Béchamel sauce contains 78 times less fiber than wasabi. Wasabi contains 7.8g of fiber, while béchamel sauce contains 0.1g.
  • Wasabi has less sodium.

Food varieties used in this article are Wasabi, root, raw and Sauce, homemade, white, thin.

Infographic

Wasabi vs Béchamel sauce 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
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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +248.5%
Contains more IronIron +390.5%
Contains more CopperCopper +1092.3%
Contains more ZincZinc +285.7%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +1529.2%
Contains more PhosphorusPhosphorus +26.3%
~equal in Calcium ~126mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +5137.5%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B6Vitamin B6 +568.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +3550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B5Vitamin B5 +67%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wasabi Béchamel sauce DV% diff.
Vitamin C 41.9mg 0.8mg 46%
Fiber 7.8g 0.1g 31%
Vitamin B6 0.274mg 0.041mg 18%
Manganese 0.391mg 0.024mg 16%
Copper 0.155mg 0.013mg 16%
Sodium 17mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Magnesium 69mg 15mg 13%
Potassium 568mg 163mg 12%
Zinc 1.62mg 0.42mg 11%
Polyunsaturated fat 1.586g 11%
Iron 1.03mg 0.21mg 10%
Saturated fat 2.152g 10%
Fats 0.63g 6.73g 9%
Vitamin A 2µg 73µg 8%
Monounsaturated fat 2.67g 7%
Vitamin B1 0.131mg 0.055mg 6%
Vitamin D 0µg 1.2µg 6%
Selenium 3.3µg 6%
Vitamin D 0IU 49IU 6%
Vitamin B2 0.114mg 0.184mg 5%
Carbs 23.54g 7.4g 5%
Phosphorus 80mg 101mg 3%
Choline 14.1mg 3%
Vitamin B3 0.743mg 0.261mg 3%
Vitamin B5 0.203mg 0.339mg 3%
Cholesterol 0mg 8mg 3%
Protein 4.8g 3.77g 2%
Folate 18µg 9µg 2%
Vitamin E 0.17mg 1%
Vitamin K 0.6µg 1%
Calories 109kcal 105kcal 0%
Net carbs 15.74g 7.3g N/A
Calcium 128mg 126mg 0%
Sugar 4.78g N/A
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +27.3%
Contains more CarbsCarbs +218.1%
Contains more OtherOther +33.3%
Contains more FatsFats +968.3%
Contains more WaterWater +16.7%

People also compare

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

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.