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Wasabi vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between wasabi and goat cheese?

  • Wasabi is higher in vitamin C, fiber, and vitamin B6, yet goat cheese is higher in copper, vitamin B2, phosphorus, vitamin A, and calcium.
  • Wasabi's daily need coverage for vitamin C is 47% more.
  • The amount of sodium in wasabi is lower.
  • The glycemic index of goat cheese is lower.

We used Wasabi, root, raw and Cheese, goat, semisoft type types in this article.

Infographic

Wasabi vs Goat cheese 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
5
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +137.9%
Contains more PotassiumPotassium +259.5%
Contains more ZincZinc +145.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +320.4%
Contains more CalciumCalcium +132.8%
Contains more IronIron +57.3%
Contains more CopperCopper +263.9%
Contains more PhosphorusPhosphorus +368.8%

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
4
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.9%
Contains more Vitamin B6Vitamin B6 +356.7%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +20250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +493%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.19mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +19516.7%
Contains more WaterWater +51.8%
Contains more ProteinProtein +349.6%
Contains more FatsFats +4636.5%
Contains more OtherOther +53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Goat cheese DV% diff.
Saturated fat 20.639g 94%
Vitamin C 41.9mg 0mg 47%
Copper 0.155mg 0.564mg 45%
Fats 0.63g 29.84g 45%
Vitamin A 2µg 407µg 45%
Vitamin B2 0.114mg 0.676mg 43%
Phosphorus 80mg 375mg 42%
Protein 4.8g 21.58g 34%
Fiber 7.8g 0g 31%
Cholesterol 0mg 79mg 26%
Monounsaturated fat 6.808g 17%
Calcium 128mg 298mg 17%
Sodium 17mg 415mg 17%
Vitamin B6 0.274mg 0.06mg 16%
Calories 109kcal 364kcal 13%
Manganese 0.391mg 0.093mg 13%
Potassium 568mg 158mg 12%
Magnesium 69mg 29mg 10%
Zinc 1.62mg 0.66mg 9%
Vitamin B12 0µg 0.22µg 9%
Carbs 23.54g 0.12g 8%
Selenium 3.8µg 7%
Iron 1.03mg 1.62mg 7%
Polyunsaturated fat 0.709g 5%
Vitamin B1 0.131mg 0.072mg 5%
Folate 18µg 2µg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 0.743mg 1.148mg 3%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Net carbs 15.74g 0.12g N/A
Sugar 0.12g N/A
Vitamin B5 0.203mg 0.19mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
36%
Wasabi
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 20.639g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 41)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.