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Wasabi vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between wasabi and corn raw?

  • Wasabi is higher in vitamin C, fiber, vitamin B6, calcium, copper, zinc, manganese, potassium, and magnesium, yet corn raw is higher in vitamin B5.
  • Wasabi's daily need coverage for vitamin C is 39% more.
  • Wasabi has 64 times more calcium than corn raw. While wasabi has 128mg of calcium, corn raw has only 2mg.
  • The glycemic index of wasabi is lower.

We used Wasabi, root, raw and Corn, sweet, yellow, raw types in this article.

Infographic

Wasabi vs Corn raw 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
7
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +86.5%
Contains more CalciumCalcium +6300%
Contains more PotassiumPotassium +110.4%
Contains more IronIron +98.1%
Contains more CopperCopper +187%
Contains more ZincZinc +252.2%
Contains more ManganeseManganese +139.9%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -11.8%

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
3
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +516.2%
Contains more Vitamin B2Vitamin B2 +107.3%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B3Vitamin B3 +138.2%
Contains more Vitamin B5Vitamin B5 +253.2%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +46.8%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +204.8%
Contains more FatsFats +114.3%
~equal in Water ~76.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Corn raw DV% diff.
Vitamin C 41.9mg 6.8mg 39%
Fiber 7.8g 2g 23%
Vitamin B6 0.274mg 0.093mg 14%
Calcium 128mg 2mg 13%
Zinc 1.62mg 0.46mg 11%
Copper 0.155mg 0.054mg 11%
Vitamin B5 0.203mg 0.717mg 10%
Manganese 0.391mg 0.163mg 10%
Potassium 568mg 270mg 9%
Magnesium 69mg 37mg 8%
Iron 1.03mg 0.52mg 6%
Folate 18µg 42µg 6%
Vitamin B3 0.743mg 1.77mg 6%
Vitamin B2 0.114mg 0.055mg 5%
Choline 23mg 4%
Polyunsaturated fat 0.487g 3%
Protein 4.8g 3.27g 3%
Starch 5.7g 2%
Carbs 23.54g 18.7g 2%
Fructose 1.94g 2%
Vitamin B1 0.131mg 0.155mg 2%
Saturated fat 0.325g 1%
Monounsaturated fat 0.432g 1%
Calories 109kcal 86kcal 1%
Selenium 0.6µg 1%
Fats 0.63g 1.35g 1%
Vitamin A 2µg 9µg 1%
Phosphorus 80mg 89mg 1%
Net carbs 15.74g 16.7g N/A
Sugar 6.26g N/A
Sodium 17mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
36%
Wasabi
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.325g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Corn raw
Corn raw 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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.