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Wasabi vs. Asparagus — In-Depth Nutrition Comparison

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Differences between wasabi and asparagus

  • Wasabi is higher in vitamin C, fiber, vitamin B6, magnesium, potassium, calcium, manganese, and zinc; however, asparagus is richer in vitamin A and iron.
  • Wasabi's daily need coverage for vitamin C is 40% higher.
  • Wasabi has 5 times more calcium than asparagus. While wasabi has 128mg of calcium, asparagus has only 24mg.

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

Infographic

Wasabi vs Asparagus 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
6
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +392.9%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +181.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +53.8%
Contains more ManganeseManganese +147.5%
Contains more IronIron +107.8%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -88.2%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +648.2%
Contains more Vitamin B6Vitamin B6 +201.1%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B5Vitamin B5 +35%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
4
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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +118.2%
Contains more FatsFats +425%
Contains more CarbsCarbs +506.7%
Contains more OtherOther +231%
Contains more WaterWater +34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Asparagus DV% diff.
Vitamin C 41.9mg 5.6mg 40%
Vitamin K 41.6µg 35%
Fiber 7.8g 2.1g 23%
Vitamin B6 0.274mg 0.091mg 14%
Iron 1.03mg 2.14mg 14%
Magnesium 69mg 14mg 13%
Potassium 568mg 202mg 11%
Calcium 128mg 24mg 10%
Manganese 0.391mg 0.158mg 10%
Zinc 1.62mg 0.54mg 10%
Folate 18µg 52µg 9%
Vitamin E 1.13mg 8%
Carbs 23.54g 3.88g 7%
Protein 4.8g 2.2g 5%
Selenium 2.3µg 4%
Calories 109kcal 20kcal 4%
Vitamin A 2µg 38µg 4%
Phosphorus 80mg 52mg 4%
Copper 0.155mg 0.189mg 4%
Choline 16mg 3%
Vitamin B2 0.114mg 0.141mg 2%
Vitamin B5 0.203mg 0.274mg 1%
Vitamin B1 0.131mg 0.143mg 1%
Vitamin B3 0.743mg 0.978mg 1%
Fats 0.63g 0.12g 1%
Sodium 17mg 2mg 1%
Fructose 1g 1%
Net carbs 15.74g 1.78g N/A
Sugar 1.88g N/A
Saturated fat 0.04g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
36%
Wasabi
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $2.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.