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Wasabi vs. Brunost — In-Depth Nutrition Comparison

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Differences between wasabi and brunost

  • Wasabi is higher in vitamin C and fiber; however, brunost is richer in vitamin B12, vitamin B2, vitamin B5, phosphorus, calcium, and potassium.
  • Brunost's daily need coverage for vitamin B12 is 101% higher.
  • Wasabi has less sodium.
  • Brunost has a lower glycemic index (27) than wasabi (41).

The food types used in this comparison are Wasabi, root, raw and Cheese, gjetost.

Infographic

Wasabi vs Brunost 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.
Wasabi
5
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +98.1%
Contains more CopperCopper +93.8%
Contains more ZincZinc +42.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +877.5%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +148.1%
Contains more PhosphorusPhosphorus +455%
~equal in Magnesium ~70mg

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
2
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 0% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +260%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B2Vitamin B2 +1112.3%
Contains more Vitamin B5Vitamin B5 +1550.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.813mg
~equal in Vitamin B6 ~0.271mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +414.2%
Contains more ProteinProtein +101%
Contains more FatsFats +4584.1%
Contains more CarbsCarbs +81.2%
Contains more OtherOther +147.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Brunost DV% diff.
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.114mg 1.382mg 98%
Saturated fat 19.16g 87%
Vitamin B5 0.203mg 3.351mg 63%
Phosphorus 80mg 444mg 52%
Vitamin C 41.9mg 0mg 47%
Fats 0.63g 29.51g 44%
Vitamin A 2µg 334µg 37%
Cholesterol 0mg 94mg 31%
Fiber 7.8g 0g 31%
Calcium 128mg 400mg 27%
Selenium 14.5µg 26%
Potassium 568mg 1409mg 25%
Sodium 17mg 600mg 25%
Monounsaturated fat 7.879g 20%
Calories 109kcal 466kcal 18%
Vitamin B1 0.131mg 0.315mg 15%
Manganese 0.391mg 0.04mg 15%
Protein 4.8g 9.65g 10%
Copper 0.155mg 0.08mg 8%
Polyunsaturated fat 0.938g 6%
Iron 1.03mg 0.52mg 6%
Carbs 23.54g 42.65g 6%
Zinc 1.62mg 1.14mg 4%
Folate 18µg 5µg 3%
Net carbs 15.74g 42.65g N/A
Magnesium 69mg 70mg 0%
Vitamin B3 0.743mg 0.813mg 0%
Vitamin B6 0.274mg 0.271mg 0%
Tryptophan 0.135mg 0%
Threonine 0.393mg 0%
Isoleucine 0.519mg 0%
Leucine 0.992mg 0%
Lysine 0.814mg 0%
Methionine 0.318mg 0%
Phenylalanine 0.54mg 0%
Valine 0.765mg 0%
Histidine 0.293mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Wasabi
84%
Brunost
Minerals Daily Need Coverage Score
36%
Wasabi
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 19.16g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 14)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.