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Wasabi vs. Dulce de Leche — In-Depth Nutrition Comparison

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A recap on differences between wasabi and dulce de Leche

  • Wasabi has more vitamin C, fiber, vitamin B6, manganese, and copper; however, dulce de Leche is higher in vitamin B2, phosphorus, vitamin B12, vitamin B5, and calcium.
  • Wasabi covers your daily vitamin C needs 44% more than dulce de Leche.

Food varieties used in this article are Wasabi, root, raw and Dulce de Leche.

Infographic

Wasabi vs Dulce de Leche 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
7
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +213.6%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +505.9%
Contains more CopperCopper +3775%
Contains more ZincZinc +105.1%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +19450%
Contains more CalciumCalcium +96.1%
Contains more PhosphorusPhosphorus +141.3%

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
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +1511.5%
Contains more Vitamin B1Vitamin B1 +718.8%
Contains more Vitamin B3Vitamin B3 +253.8%
Contains more Vitamin B6Vitamin B6 +1612.5%
Contains more FolateFolate +63.6%
Contains more Vitamin AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +255.3%
Contains more Vitamin B5Vitamin B5 +311.3%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +140.7%
Contains more ProteinProtein +42.5%
Contains more FatsFats +1066.7%
Contains more CarbsCarbs +135.1%
~equal in Other ~1.75g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Dulce de Leche DV% diff.
Vitamin C 41.9mg 2.6mg 44%
Fiber 7.8g 0g 31%
Vitamin B2 0.114mg 0.405mg 22%
Saturated fat 4.534g 21%
Vitamin B6 0.274mg 0.016mg 20%
Manganese 0.391mg 0.002mg 17%
Copper 0.155mg 0.004mg 17%
Choline 89.1mg 16%
Phosphorus 80mg 193mg 16%
Vitamin B5 0.203mg 0.835mg 13%
Vitamin B12 0µg 0.31µg 13%
Calcium 128mg 251mg 12%
Iron 1.03mg 0.17mg 11%
Carbs 23.54g 55.35g 11%
Magnesium 69mg 22mg 11%
Vitamin B1 0.131mg 0.016mg 10%
Cholesterol 0mg 29mg 10%
Fats 0.63g 7.35g 10%
Calories 109kcal 315kcal 10%
Zinc 1.62mg 0.79mg 8%
Vitamin A 2µg 74µg 8%
Potassium 568mg 350mg 6%
Monounsaturated fat 2.143g 5%
Selenium 2.7µg 5%
Sodium 17mg 129mg 5%
Protein 4.8g 6.84g 4%
Polyunsaturated fat 0.375g 3%
Vitamin B3 0.743mg 0.21mg 3%
Folate 18µg 11µg 2%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.2mg 1%
Vitamin K 1.3µg 1%
Net carbs 15.74g 55.35g N/A
Sugar 49.74g N/A
Trans fat 0g 0.364g N/A
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
36%
Wasabi
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 49.74g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 112mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 4.534g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 1)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.