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Wasabi vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Wasabi and Cauliflower

  • Wasabi has more Fiber, Copper, Magnesium, Zinc, Calcium, Manganese, Potassium, and Iron, however, Cauliflower is higher in Folate, and Vitamin B5.
  • Wasabi covers your daily Fiber needs 23% more than Cauliflower.
  • Cauliflower contains 6 times less Zinc than Wasabi. Wasabi contains 1.62mg of Zinc, while Cauliflower contains 0.27mg.

Food varieties used in this article are Wasabi, root, raw and Cauliflower, raw.

Infographic

Wasabi vs Cauliflower 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.
Contains more Calcium +481.8%
Contains more Iron +145.2%
Contains more Magnesium +360%
Contains more Phosphorus +81.8%
Contains more Potassium +90%
Contains less Sodium -43.3%
Contains more Zinc +500%
Contains more Copper +297.4%
Contains more Manganese +152.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +481.8%
Contains more Iron +145.2%
Contains more Magnesium +360%
Contains more Phosphorus +81.8%
Contains more Potassium +90%
Contains less Sodium -43.3%
Contains more Zinc +500%
Contains more Copper +297.4%
Contains more Manganese +152.3%

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.
Wasabi
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +162%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +48.9%
Contains more Vitamin C +15%
Contains more Vitamin B5 +228.6%
Contains more Folate +216.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +162%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +48.9%
Contains more Vitamin C +15%
Contains more Vitamin B5 +228.6%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150%
Contains more Fats +125%
Contains more Carbs +373.6%
Contains more Other +152.6%
Contains more Water +33.2%
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +150%
Contains more Fats +125%
Contains more Carbs +373.6%
Contains more Other +152.6%
Contains more Water +33.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Cauliflower Opinion
Net carbs 15.74g 2.97g Wasabi
Protein 4.8g 1.92g Wasabi
Fats 0.63g 0.28g Wasabi
Carbs 23.54g 4.97g Wasabi
Calories 109kcal 25kcal Wasabi
Fructose 0.97g Cauliflower
Sugar 1.91g Wasabi
Fiber 7.8g 2g Wasabi
Calcium 128mg 22mg Wasabi
Iron 1.03mg 0.42mg Wasabi
Magnesium 69mg 15mg Wasabi
Phosphorus 80mg 44mg Wasabi
Potassium 568mg 299mg Wasabi
Sodium 17mg 30mg Wasabi
Zinc 1.62mg 0.27mg Wasabi
Copper 0.155mg 0.039mg Wasabi
Manganese 0.391mg 0.155mg Wasabi
Selenium 0.6µg Cauliflower
Vitamin A 35IU 0IU Wasabi
Vitamin A RAE 2µg 0µg Wasabi
Vitamin E 0.08mg Cauliflower
Vitamin C 41.9mg 48.2mg Cauliflower
Vitamin B1 0.131mg 0.05mg Wasabi
Vitamin B2 0.114mg 0.06mg Wasabi
Vitamin B3 0.743mg 0.507mg Wasabi
Vitamin B5 0.203mg 0.667mg Cauliflower
Vitamin B6 0.274mg 0.184mg Wasabi
Folate 18µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g Wasabi
Monounsaturated Fat 0.034g Cauliflower
Polyunsaturated fat 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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%
Wasabi
30%
Cauliflower
Minerals Daily Need Coverage Score
36%
Wasabi
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.