Wasabi vs. Garlic — In-Depth Nutrition Comparison
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A recap on differences between wasabi and garlic
- Wasabi has more fiber, vitamin C, and magnesium; however, garlic is higher in vitamin B6, manganese, copper, phosphorus, iron, vitamin B5, and vitamin B1.
- Garlic covers your daily vitamin B6 needs 74% more than wasabi.
- Garlic contains 4 times less fiber than wasabi. Wasabi contains 7.8g of fiber, while garlic contains 2.1g.
- The glycemic index of wasabi is higher.
Food varieties used in this article are Wasabi, root, raw and Garlic, raw.
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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.
| Contains more MagnesiumMagnesium | +176% |
| Contains more PotassiumPotassium | +41.6% |
| Contains more ZincZinc | +39.7% |
| Contains more CalciumCalcium | +41.4% |
| Contains more IronIron | +65% |
| Contains more CopperCopper | +92.9% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more ManganeseManganese | +327.6% |
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.
| Contains more Vitamin CVitamin C | +34.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin B1Vitamin B1 | +52.7% |
| Contains more Vitamin B5Vitamin B5 | +193.6% |
| Contains more Vitamin B6Vitamin B6 | +350.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.274mg | 1.235mg | 74% |
| Manganese | 0.391mg | 1.672mg | 56% |
| Selenium | 14.2µg | 26% | |
| Fiber | 7.8g | 2.1g | 23% |
| Copper | 0.155mg | 0.299mg | 16% |
| Vitamin C | 41.9mg | 31.2mg | 12% |
| Phosphorus | 80mg | 153mg | 10% |
| Magnesium | 69mg | 25mg | 10% |
| Vitamin B5 | 0.203mg | 0.596mg | 8% |
| Iron | 1.03mg | 1.7mg | 8% |
| Vitamin B1 | 0.131mg | 0.2mg | 6% |
| Potassium | 568mg | 401mg | 5% |
| Calcium | 128mg | 181mg | 5% |
| Folate | 18µg | 3µg | 4% |
| Zinc | 1.62mg | 1.16mg | 4% |
| Choline | 23.2mg | 4% | |
| Carbs | 23.54g | 33.06g | 3% |
| Protein | 4.8g | 6.36g | 3% |
| Polyunsaturated fat | 0.249g | 2% | |
| Calories | 109kcal | 149kcal | 2% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Fats | 0.63g | 0.5g | 0% |
| Net carbs | 15.74g | 30.96g | N/A |
| Sugar | 1g | N/A | |
| Sodium | 17mg | 17mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.114mg | 0.11mg | 0% |
| Vitamin B3 | 0.743mg | 0.7mg | 0% |
| Saturated fat | 0.089g | 0% | |
| Monounsaturated fat | 0.011g | 0% | |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.157mg | 0% | |
| Isoleucine | 0.217mg | 0% | |
| Leucine | 0.308mg | 0% | |
| Lysine | 0.273mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.183mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +26% |
| Contains more WaterWater | +18% |
| Contains more OtherOther | +28% |
| Contains more ProteinProtein | +32.5% |
| Contains more CarbsCarbs | +40.4% |
