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  6. Wasabi vs. Grape leaves

Wasabi vs. Grape leaves — In-Depth Nutrition Comparison

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The main differences between Wasabi and Grape leaves

  • Wasabi has more Vitamin C, however, Grape leaves has more Vitamin A RAE, Manganese, Copper, Calcium, Iron, Vitamin B2, Folate, Fiber, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Grape leaves have 4 times less Vitamin C than Wasabi. Wasabi has 41.9mg of Vitamin C, while Grape leaves have 11.1mg.

Food types used in this article are Wasabi, root, raw and Grape leaves, raw.

Infographic

Wasabi vs Grape leaves 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
2
:
8
Grape leaves
Grape leaves
Contains more Potassium +108.8%
Contains more Zinc +141.8%
Contains more Calcium +183.6%
Contains more Iron +155.3%
Contains more Magnesium +37.7%
Contains more Phosphorus +13.8%
Contains less Sodium -47.1%
Contains more Copper +167.7%
Contains more Manganese +630.2%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +108.8%
Contains more Zinc +141.8%
Contains more Calcium +183.6%
Contains more Iron +155.3%
Contains more Magnesium +37.7%
Contains more Phosphorus +13.8%
Contains less Sodium -47.1%
Contains more Copper +167.7%
Contains more Manganese +630.2%

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
Wasabi
2
:
8
Grape leaves
Grape leaves
Contains more Vitamin C +277.5%
Contains more Vitamin B1 +227.5%
Contains more Vitamin A +78531.4%
Contains more Vitamin B2 +210.5%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +46%
Contains more Folate +361.1%
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%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +277.5%
Contains more Vitamin B1 +227.5%
Contains more Vitamin A +78531.4%
Contains more Vitamin B2 +210.5%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +46%
Contains more Folate +361.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
:
3
Grape leaves
Grape leaves
Contains more Carbs +36%
Contains more Other +16.4%
Contains more Protein +16.7%
Contains more Fats +236.5%
Equal in Water - 73.32
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
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Carbs +36%
Contains more Other +16.4%
Contains more Protein +16.7%
Contains more Fats +236.5%
Equal in Water - 73.32

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Grape leaves Opinion
Net carbs 15.74g 6.31g Wasabi
Protein 4.8g 5.6g Grape leaves
Fats 0.63g 2.12g Grape leaves
Carbs 23.54g 17.31g Wasabi
Calories 109kcal 93kcal Wasabi
Sugar 6.3g Wasabi
Fiber 7.8g 11g Grape leaves
Calcium 128mg 363mg Grape leaves
Iron 1.03mg 2.63mg Grape leaves
Magnesium 69mg 95mg Grape leaves
Phosphorus 80mg 91mg Grape leaves
Potassium 568mg 272mg Wasabi
Sodium 17mg 9mg Grape leaves
Zinc 1.62mg 0.67mg Wasabi
Copper 0.155mg 0.415mg Grape leaves
Manganese 0.391mg 2.855mg Grape leaves
Selenium 0.9µg Grape leaves
Vitamin A 35IU 27521IU Grape leaves
Vitamin A RAE 2µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 41.9mg 11.1mg Wasabi
Vitamin B1 0.131mg 0.04mg Wasabi
Vitamin B2 0.114mg 0.354mg Grape leaves
Vitamin B3 0.743mg 2.362mg Grape leaves
Vitamin B5 0.203mg 0.231mg Grape leaves
Vitamin B6 0.274mg 0.4mg Grape leaves
Folate 18µg 83µg Grape leaves
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g Wasabi
Monounsaturated Fat 0.081g Grape leaves
Polyunsaturated fat 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Grape leaves
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
192%
Grape leaves
Minerals Daily Need Coverage Score
36%
Wasabi
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.336g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.2)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves 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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.