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  6. Wasabi vs. Garden cress

Wasabi vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between Wasabi and Garden cress

  • Wasabi has more Fiber, Zinc, and Magnesium, while Garden cress has more Vitamin A RAE, Vitamin C, Folate, Vitamin B2, and Manganese.
  • Garden cress covers your daily need of Vitamin A RAE 38% more than Wasabi.
  • Wasabi contains 7 times more Fiber than Garden cress. While Wasabi contains 7.8g of Fiber, Garden cress contains only 1.1g.

These are the specific foods used in this comparison Wasabi, root, raw and Cress, garden, raw.

Infographic

Wasabi vs Garden cress 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
Wasabi
4
:
6
Garden cress
Garden cress
Contains more Calcium +58%
Contains more Magnesium +81.6%
Contains more Zinc +604.3%
Contains more Iron +26.2%
Contains less Sodium -17.6%
Contains more Manganese +41.4%
Equal in Phosphorus - 76
Equal in Potassium - 606
Equal in Copper - 0.17
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +58%
Contains more Magnesium +81.6%
Contains more Zinc +604.3%
Contains more Iron +26.2%
Contains less Sodium -17.6%
Contains more Manganese +41.4%
Equal in Phosphorus - 76
Equal in Potassium - 606
Equal in Copper - 0.17

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
Wasabi
2
:
8
Garden cress
Garden cress
Contains more Vitamin B1 +63.8%
Contains more Vitamin B6 +10.9%
Contains more Vitamin A +19662.9%
Contains more Vitamin C +64.7%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +19.2%
Contains more Folate +344.4%
Equal in Vitamin B6 - 0.247
Wasabi
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%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B6 +10.9%
Contains more Vitamin A +19662.9%
Contains more Vitamin C +64.7%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +34.6%
Contains more Vitamin B5 +19.2%
Contains more Folate +344.4%
Equal in Vitamin B6 - 0.247

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
3
:
2
Garden cress
Garden cress
Contains more Protein +84.6%
Contains more Carbs +328%
Contains more Fats +11.1%
Contains more Water +29.4%
Equal in Other - 1.8
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +84.6%
Contains more Carbs +328%
Contains more Fats +11.1%
Contains more Water +29.4%
Equal in Other - 1.8

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Garden cress Opinion
Net carbs 15.74g 4.4g Wasabi
Protein 4.8g 2.6g Wasabi
Fats 0.63g 0.7g Garden cress
Carbs 23.54g 5.5g Wasabi
Calories 109kcal 32kcal Wasabi
Sugar 4.4g Wasabi
Fiber 7.8g 1.1g Wasabi
Calcium 128mg 81mg Wasabi
Iron 1.03mg 1.3mg Garden cress
Magnesium 69mg 38mg Wasabi
Phosphorus 80mg 76mg Wasabi
Potassium 568mg 606mg Garden cress
Sodium 17mg 14mg Garden cress
Zinc 1.62mg 0.23mg Wasabi
Copper 0.155mg 0.17mg Garden cress
Manganese 0.391mg 0.553mg Garden cress
Selenium 0.9µg Garden cress
Vitamin A 35IU 6917IU Garden cress
Vitamin A RAE 2µg 346µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 41.9mg 69mg Garden cress
Vitamin B1 0.131mg 0.08mg Wasabi
Vitamin B2 0.114mg 0.26mg Garden cress
Vitamin B3 0.743mg 1mg Garden cress
Vitamin B5 0.203mg 0.242mg Garden cress
Vitamin B6 0.274mg 0.247mg Wasabi
Folate 18µg 80µg Garden cress
Vitamin K 541.9µg Garden cress
Saturated Fat 0.023g Wasabi
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Garden cress
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
187%
Garden cress
Minerals Daily Need Coverage Score
36%
Wasabi
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 41)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.6)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.