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  6. Wasabi vs. Fenugreek

Wasabi vs. Fenugreek — In-Depth Nutrition Comparison

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How are Wasabi and Fenugreek different?

  • Wasabi is higher in Vitamin C, however, Fenugreek is richer in Iron, Copper, Fiber, Manganese, Phosphorus, Magnesium, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Daily need coverage for Iron from Fenugreek is 406% higher.
  • Wasabi contains 14 times more Vitamin C than Fenugreek. While Wasabi contains 41.9mg of Vitamin C, Fenugreek contains only 3mg.

Wasabi, root, raw and Spices, fenugreek seed are the varieties used in this article.

Infographic

Wasabi vs Fenugreek 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
1
:
9
Fenugreek
Fenugreek
Contains less Sodium -74.6%
Contains more Calcium +37.5%
Contains more Iron +3155.3%
Contains more Magnesium +176.8%
Contains more Phosphorus +270%
Contains more Potassium +35.6%
Contains more Zinc +54.3%
Contains more Copper +616.1%
Contains more Manganese +214.1%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains less Sodium -74.6%
Contains more Calcium +37.5%
Contains more Iron +3155.3%
Contains more Magnesium +176.8%
Contains more Phosphorus +270%
Contains more Potassium +35.6%
Contains more Zinc +54.3%
Contains more Copper +616.1%
Contains more Manganese +214.1%

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
:
6
Fenugreek
Fenugreek
Contains more Vitamin C +1296.7%
Contains more Vitamin A +71.4%
Contains more Vitamin B1 +145.8%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +119%
Contains more Folate +216.7%
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%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin C +1296.7%
Contains more Vitamin A +71.4%
Contains more Vitamin B1 +145.8%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B3 +120.7%
Contains more Vitamin B6 +119%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
1
:
4
Fenugreek
Fenugreek
Contains more Water +681.8%
Contains more Protein +379.2%
Contains more Fats +917.5%
Contains more Carbs +147.9%
Contains more Other +77.1%
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
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Water +681.8%
Contains more Protein +379.2%
Contains more Fats +917.5%
Contains more Carbs +147.9%
Contains more Other +77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Fenugreek Opinion
Net carbs 15.74g 33.75g Fenugreek
Protein 4.8g 23g Fenugreek
Fats 0.63g 6.41g Fenugreek
Carbs 23.54g 58.35g Fenugreek
Calories 109kcal 323kcal Fenugreek
Fiber 7.8g 24.6g Fenugreek
Calcium 128mg 176mg Fenugreek
Iron 1.03mg 33.53mg Fenugreek
Magnesium 69mg 191mg Fenugreek
Phosphorus 80mg 296mg Fenugreek
Potassium 568mg 770mg Fenugreek
Sodium 17mg 67mg Wasabi
Zinc 1.62mg 2.5mg Fenugreek
Copper 0.155mg 1.11mg Fenugreek
Manganese 0.391mg 1.228mg Fenugreek
Selenium 6.3µg Fenugreek
Vitamin A 35IU 60IU Fenugreek
Vitamin A RAE 2µg 3µg Fenugreek
Vitamin C 41.9mg 3mg Wasabi
Vitamin B1 0.131mg 0.322mg Fenugreek
Vitamin B2 0.114mg 0.366mg Fenugreek
Vitamin B3 0.743mg 1.64mg Fenugreek
Vitamin B5 0.203mg Wasabi
Vitamin B6 0.274mg 0.6mg Fenugreek
Folate 18µg 57µg Fenugreek
Tryptophan 0.391mg Fenugreek
Threonine 0.898mg Fenugreek
Isoleucine 1.241mg Fenugreek
Leucine 1.757mg Fenugreek
Lysine 1.684mg Fenugreek
Methionine 0.338mg Fenugreek
Phenylalanine 1.089mg Fenugreek
Valine 1.102mg Fenugreek
Histidine 0.668mg Fenugreek
Saturated Fat 1.46g Wasabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Fenugreek
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
33%
Fenugreek
Minerals Daily Need Coverage Score
36%
Wasabi
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 1.46g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.