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

Wasabi vs. Canola oil — In-Depth Nutrition Comparison

Compare

Important differences between Wasabi and Canola oil

  • Wasabi has more Vitamin C, Fiber, Vitamin B6, Copper, Manganese, Potassium, Magnesium, Zinc, Iron, and Calcium than Canola oil.
  • Wasabi's daily need coverage for Vitamin C is 47% more.

The food varieties used in the comparison are Wasabi, root, raw and Oil, canola.

Infographic

Wasabi vs Canola oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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
8
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% 2.1% 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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
4
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15773%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Canola oil
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wasabi Canola oil Opinion
Calories 109kcal 884kcal Canola oil
Protein 4.8g 0g Wasabi
Fats 0.63g 100g Canola oil
Vitamin C 41.9mg 0mg Wasabi
Net carbs 15.74g 0g Wasabi
Carbs 23.54g 0g Wasabi
Magnesium 69mg 0mg Wasabi
Calcium 128mg 0mg Wasabi
Potassium 568mg 0mg Wasabi
Iron 1.03mg 0mg Wasabi
Fiber 7.8g 0g Wasabi
Copper 0.155mg 0mg Wasabi
Zinc 1.62mg 0mg Wasabi
Phosphorus 80mg 0mg Wasabi
Sodium 17mg 0mg Canola oil
Vitamin A 35IU 0IU Wasabi
Vitamin A RAE 2µg 0µg Wasabi
Vitamin E 17.46mg Canola oil
Manganese 0.391mg 0mg Wasabi
Vitamin B1 0.131mg 0mg Wasabi
Vitamin B2 0.114mg 0mg Wasabi
Vitamin B3 0.743mg 0mg Wasabi
Vitamin B5 0.203mg 0mg Wasabi
Vitamin B6 0.274mg 0mg Wasabi
Vitamin K 71.3µg Canola oil
Folate 18µg 0µg Wasabi
Trans Fat 0g 0.395g Wasabi
Choline 0.2mg Canola oil
Saturated Fat 7.365g Wasabi
Monounsaturated Fat 63.276g Canola oil
Polyunsaturated fat 28.142g Canola oil
Omega-3 - ALA 9.137g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Canola oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
41%
Canola oil
Minerals Daily Need Coverage Score
36%
Wasabi
0%
Canola oil

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 7.365g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 41)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.