Wasabi vs. Kiwi — In-Depth Nutrition Comparison
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How are wasabi and kiwi different?
- Wasabi is richer in fiber, vitamin B6, zinc, manganese, magnesium, calcium, iron, vitamin B1, and potassium, while kiwi is higher in vitamin C.
- Kiwi covers your daily need for vitamin C, 56% more than wasabi.
- Wasabi contains 12 times more zinc than kiwi. Wasabi contains 1.62mg of zinc, while kiwi contains 0.14mg.
- Kiwi has a higher glycemic index (58) than wasabi (41).
Wasabi, root, raw and Kiwifruit, green, raw types were used in this article.
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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 | +305.9% |
| Contains more CalciumCalcium | +276.5% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more IronIron | +232.3% |
| Contains more CopperCopper | +19.2% |
| Contains more ZincZinc | +1057.1% |
| Contains more PhosphorusPhosphorus | +135.3% |
| Contains more ManganeseManganese | +299% |
| Contains less SodiumSodium | -82.4% |
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 B1Vitamin B1 | +385.2% |
| Contains more Vitamin B2Vitamin B2 | +356% |
| Contains more Vitamin B3Vitamin B3 | +117.9% |
| Contains more Vitamin B6Vitamin B6 | +334.9% |
| Contains more Vitamin CVitamin C | +121.2% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more FolateFolate | +38.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 92.7mg | 56% |
| Vitamin K | 40.3µg | 34% | |
| Fiber | 7.8g | 3g | 19% |
| Vitamin B6 | 0.274mg | 0.063mg | 16% |
| Manganese | 0.391mg | 0.098mg | 13% |
| Zinc | 1.62mg | 0.14mg | 13% |
| Magnesium | 69mg | 17mg | 12% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B1 | 0.131mg | 0.027mg | 9% |
| Calcium | 128mg | 34mg | 9% |
| Iron | 1.03mg | 0.31mg | 9% |
| Potassium | 568mg | 312mg | 8% |
| Vitamin B2 | 0.114mg | 0.025mg | 7% |
| Protein | 4.8g | 1.14g | 7% |
| Phosphorus | 80mg | 34mg | 7% |
| Fructose | 4.35g | 5% | |
| Copper | 0.155mg | 0.13mg | 3% |
| Carbs | 23.54g | 14.66g | 3% |
| Vitamin B3 | 0.743mg | 0.341mg | 3% |
| Calories | 109kcal | 61kcal | 2% |
| Polyunsaturated fat | 0.287g | 2% | |
| Folate | 18µg | 25µg | 2% |
| Choline | 7.8mg | 1% | |
| Sodium | 17mg | 3mg | 1% |
| Fats | 0.63g | 0.52g | 0% |
| Net carbs | 15.74g | 11.66g | N/A |
| Sugar | 8.99g | N/A | |
| Vitamin A | 2µg | 4µg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B5 | 0.203mg | 0.183mg | 0% |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.047g | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +321.1% |
| Contains more FatsFats | +21.2% |
| Contains more CarbsCarbs | +60.6% |
| Contains more OtherOther | +214.8% |
| Contains more WaterWater | +20.2% |
