Wasabi vs Horseradish - Differences & Similarities

by Christelle Tchakerian | Last updated on January 24, 2024

Medically reviewed by Arpi Gasparyan

Summary

Horseradish is higher in folate, while wasabi is higher in many other vitamins such as vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin B3, and vitamin B5. Wasabi contains around 25 times less sodium than horseradish.

Wasabi can protect against food poisoning. Horseradish is purgative.

Introduction

Both plants belong to the family of Brassicaceae, which is the family of cabbage and broccoli.

Wasabi is known as the Japanese horseradish (1). Once grated, wasabi should be consumed as soon as possible; otherwise, it will go rancid (1). On the other hand, grated horseradish can be preserved for a longer time.
Horseradish is an off-white root, while wasabi is a green rhizome (underground stem).

Fake wasabi is very common and often consists of a mixture of horseradish and other components.

Wasabi is more prized and valued (2). Both plants have phytotherapeutic benefits.

In this article, we will compare and contrast the nutritional differences and similarities between the two condiments.

Price

Non-authentic wasabi often accompanies sushi or sashimi dishes. Oftentimes, restaurants mix horseradish with green colorant and serve it as “wasabi.” This is because authentic wasabi is really expensive. Horseradish is much easier to grow than wasabi.

Wasabi requires very specific light and temperature conditions that need to be followed, making it harder to grow (3). On the other hand, horseradish is used as a cheap alternative to wasabi.

Taste

Both are pungent in taste (4). The pungency comes from a sulfur compound found in these plants. However, wasabi is somewhat sweeter.

The differences in the flavor between wasabi and horseradish are due to the fact that the plants contain different concentrations of the same group of compounds called isothiocyanate or ITCs (4).

Weight Loss and Diets

In one study, wasabi consumption led to decreased fat mass, reduced body weight, and improved lipid markers in obese rats (5).

Additionally, the fiber in horseradish may help you feel full and thus eat less frequently.

Nutrition

Refer to the infographics below to understand the nutrition differences between the two plants.

Wasabi has a higher mineral score compared to horseradish. Moreover, wasabi also has a higher vitamin score compared to horseradish.

Horseradish is around 25 times richer in sodium. Wasabi, on the other hand, contains more calcium, iron, potassium, magnesium, copper, zinc, and phosphorus.
Horseradish is much higher in folate (around 216% more).

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

Horseradish

Contains more MagnesiumMagnesium	+155.6%
Contains more CalciumCalcium	+128.6%
Contains more PotassiumPotassium	+130.9%
Contains more IronIron	+145.2%
Contains more CopperCopper	+167.2%
Contains more ZincZinc	+95.2%
Contains more PhosphorusPhosphorus	+158.1%
Contains less SodiumSodium	-96%
Contains more ManganeseManganese	+210.3%

Wasabi contains more vitamin C, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, and vitamin B6.

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

Horseradish

Contains more Vitamin CVitamin C	+68.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+1537.5%
Contains more Vitamin B2Vitamin B2	+375%
Contains more Vitamin B3Vitamin B3	+92.5%
Contains more Vitamin B5Vitamin B5	+118.3%
Contains more Vitamin B6Vitamin B6	+275.3%

Contains more FolateFolate

+216.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

CALORIES

Horseradish is lower in calories by 2.3 times and more suitable for a low-calorie diet.

FATS

Both foods have an equal amount of fat. Wasabi is lower in saturated fats, the difference being 0.09 grams. Wasabi is more suitable for a low-fat diet.

Both foods contain 0 grams of cholesterol.

CARBOHYDRATES

Wasabi is two times higher in carbohydrates than horseradish. Wasabi also contains more fiber.

PROTEINS

Wasabi is four times higher in proteins.

GLYCEMIC INDEX

Wasabi is said to have a lower glycemic index. However, both of these foods have low glycemic index values and are, therefore, suitable for those who follow a low glycemic index diet.

Health Impact

Health Benefits

Cardiovascular System

Section reviewed by cardiologist Astghik Grigoryan

Regular consumption of horseradish, similar to wasabi, could help normalize arterial pressure. Moreover, it may prevent the formation of blood clots (6.7).

In addition, the sulfurous compounds in horseradish can help enhance the elasticity of cerebral and coronary blood vessels, reducing the risk of a heart attack or stroke (6).

According to studies, both wasabi and horseradish may improve lipid profiles, which is important for preventing the development of metabolic syndrome and complications related to it (such as cardiovascular diseases) (8.9.10).

Digestive System

Section reviewed by gastroenterologist Arpi Gasparyan

Horseradish may beneficially affect the digestive system; its laxative effects may reduce symptoms of chronic constipation (11).

According to animal studies, wasabi may improve the gut microbiome and alleviate inflammatory bowel disease symptoms, mediated through the effect of the compound 6-MSITC (5, 12).

Immune System

6-MSITC, a compound found in wasabi, has anti-inflammatory and anti-microbial effects (13).
ITCs extracted from horseradish had anti-fungal effects against some dermal fungi (14). This means that ITCs may be potentially used to treat some fungal infections (14).

Respiratory System

Horseradish may be used as a potential alternative to pharmaceutical drugs in treating respiratory issues (6). On the other hand, wasabi can stimulate the sinuses. This is great for when you have a stuffy nose!

Food Poisoning

Wasabi, which is often eaten side by side with sushi or sashimi, is believed to provide protection against food poisoning that could result from eating raw fish (15). Wasabi has also been shown to have bactericidal (bacteria-killing) against Staphylococcus aureus and Escherichia coli which are bacteria often involved in food poisoning (16).

Cancer

In wasabi, 6-MSITC has anti-cancer effects (14). 6-MSITC may be a potential compound for controlling cancerous cells (17). Moreover, wasabi has an inhibitory effect against the genotoxicity of acrylamide (18). Acrylamide is usually found in foods that are cooked for a long time or at high temperatures, such as french fries.

Wasabi has also been shown to have an inhibitory effect on stomach carcinogenesis (19).

According to one study, a compound in horseradish called sinigrin causes the death of prostate cancer cells (20).

Downsides and Risks

Thyroid function

Horseradish may interfere with thyroid function. Plants belonging to the Brassicaceae family often have this reputation of disrupting thyroid function when eaten raw or in huge quantities.

Heartburn

Section reviewed by gastroenterologist Arpi Gasparyan

Horseradish and wasabi may cause or worsen heartburn symptoms in people with GERD and peptic ulcer disease; therefore, limiting their consumption in symptomatic people is recommended.

Other Risks

Horseradish is organoleptic and may irritate your senses if it is overly consumed.

References

Author name: Christelle Tchakerian

Education: Institute for Integrative Nutrition New York

Last updated: January 24, 2024

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Wasabi

Protein: 4.8 g

Fats: 0.63 g

Carbs: 23.54 g

Water: 69.11 g

Other: 1.92 g

Horseradish

Protein: 1.18 g

Fats: 0.69 g

Carbs: 11.29 g

Water: 85.08 g

Other: 1.76 g

Contains more ProteinProtein	+306.8%
Contains more CarbsCarbs	+108.5%

Contains more WaterWater

+23.1%

~equal in Fats ~0.69g

~equal in Other ~1.76g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated fat
Lower in price
Rich in minerals
Lower in Glycemic Index
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	41.9mg	24.9mg	19%
Sodium	17mg	420mg	18%
Fiber	7.8g	3.3g	18%
Vitamin B6	0.274mg	0.073mg	15%
Manganese	0.391mg	0.126mg	12%
Copper	0.155mg	0.058mg	11%
Folate	18µg	57µg	10%
Vitamin B1	0.131mg	0.008mg	10%
Magnesium	69mg	27mg	10%
Potassium	568mg	246mg	9%
Iron	1.03mg	0.42mg	8%
Vitamin B2	0.114mg	0.024mg	7%
Calcium	128mg	56mg	7%
Zinc	1.62mg	0.83mg	7%
Phosphorus	80mg	31mg	7%
Protein	4.8g	1.18g	7%
Selenium		2.8µg	5%
Carbs	23.54g	11.29g	4%
Calories	109kcal	48kcal	3%
Vitamin B3	0.743mg	0.386mg	2%
Vitamin B5	0.203mg	0.093mg	2%
Polyunsaturated fat		0.339g	2%
Vitamin K		1.3µg	1%
Choline		6.5mg	1%
Fats	0.63g	0.69g	0%
Net carbs	15.74g	7.99g	N/A
Sugar		7.99g	N/A
Vitamin E		0.01mg	0%
Vitamin A	2µg	0µg	0%
Saturated fat		0.09g	0%
Monounsaturated fat		0.13g	0%

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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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%

13%

Minerals Daily Need Coverage Score

36%

22%

Comparison summary

Which food is lower in Sugar?

Wasabi is lower in Sugar (difference - 7.99g)

Which food contains less Sodium?

Wasabi contains less Sodium (difference - 403mg)

Which food is lower in Saturated fat?

Wasabi is lower in Saturated fat (difference - 0.09g)

Which food is cheaper?

Wasabi is cheaper (difference - $1.4)

Which food is richer in minerals?

Wasabi is relatively richer in minerals

Which food is lower in glycemic index?

Horseradish is lower in glycemic index (difference - 6)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

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.