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Wasabi vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between Wasabi and Marinara sauce?

  • Wasabi is richer in Vitamin C, Fiber, Zinc, Magnesium, Manganese, Calcium, Vitamin B1, Copper, and Vitamin B6, yet Marinara sauce is richer in Vitamin B3.
  • Wasabi's daily need coverage for Vitamin C is 44% higher.
  • Wasabi has 8 times more Zinc than Marinara sauce. Wasabi has 1.62mg of Zinc, while Marinara sauce has 0.2mg.

We used Wasabi, root, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Wasabi vs Marinara sauce 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.
Contains more Calcium +374.1%
Contains more Iron +32.1%
Contains more Magnesium +283.3%
Contains more Phosphorus +135.3%
Contains more Potassium +78.1%
Contains less Sodium -43.3%
Contains more Zinc +710%
Contains more Copper +91.4%
Contains more Manganese +185.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +374.1%
Contains more Iron +32.1%
Contains more Magnesium +283.3%
Contains more Phosphorus +135.3%
Contains more Potassium +78.1%
Contains less Sodium -43.3%
Contains more Zinc +710%
Contains more Copper +91.4%
Contains more Manganese +185.4%

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.
Wasabi
6
:
Contains more Vitamin C +1995%
Contains more Vitamin B1 +445.8%
Contains more Vitamin B2 +86.9%
Contains more Vitamin B6 +58.4%
Contains more Folate +38.5%
Contains more Vitamin A +1757.1%
Contains more Vitamin B3 +427.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin C +1995%
Contains more Vitamin B1 +445.8%
Contains more Vitamin B2 +86.9%
Contains more Vitamin B6 +58.4%
Contains more Folate +38.5%
Contains more Vitamin A +1757.1%
Contains more Vitamin B3 +427.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +240.4%
Contains more Carbs +192.1%
Contains more Other +15.7%
Contains more Fats +134.9%
Contains more Water +26.5%
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +240.4%
Contains more Carbs +192.1%
Contains more Other +15.7%
Contains more Fats +134.9%
Contains more Water +26.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Marinara sauce Opinion
Net carbs 15.74g 6.26g Wasabi
Protein 4.8g 1.41g Wasabi
Fats 0.63g 1.48g Marinara sauce
Carbs 23.54g 8.06g Wasabi
Calories 109kcal 51kcal Wasabi
Sugar 5.5g Wasabi
Fiber 7.8g 1.8g Wasabi
Calcium 128mg 27mg Wasabi
Iron 1.03mg 0.78mg Wasabi
Magnesium 69mg 18mg Wasabi
Phosphorus 80mg 34mg Wasabi
Potassium 568mg 319mg Wasabi
Sodium 17mg 30mg Wasabi
Zinc 1.62mg 0.2mg Wasabi
Copper 0.155mg 0.081mg Wasabi
Manganese 0.391mg 0.137mg Wasabi
Selenium 1.1µg Marinara sauce
Vitamin A 35IU 650IU Marinara sauce
Vitamin A RAE 2µg 33µg Marinara sauce
Vitamin E 2.4mg Marinara sauce
Vitamin C 41.9mg 2mg Wasabi
Vitamin B1 0.131mg 0.024mg Wasabi
Vitamin B2 0.114mg 0.061mg Wasabi
Vitamin B3 0.743mg 3.917mg Marinara sauce
Vitamin B5 0.203mg Wasabi
Vitamin B6 0.274mg 0.173mg Wasabi
Folate 18µg 13µg Wasabi
Vitamin K 13.9µg Marinara sauce
Cholesterol 0mg 2mg Wasabi
Saturated Fat 0.17g Wasabi
Monounsaturated Fat 0.377g Marinara sauce
Polyunsaturated fat 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Marinara sauce
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
23%
Marinara sauce
Minerals Daily Need Coverage Score
36%
Wasabi
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 41)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.6)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.