Wasabi vs. Béchamel sauce — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 | +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 |  |
 |
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
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
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% |
