Wasabi vs. Mashed potato — In-Depth Nutrition Comparison
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How are wasabi and mashed potato different?
- Wasabi has more vitamin C, fiber, copper, magnesium, manganese, zinc, vitamin B6, calcium, and vitamin B1 than mashed potato.
- Daily need coverage for vitamin C for wasabi is 47% higher.
- Wasabi contains 9 times more vitamin B1 than mashed potato. While wasabi contains 0.131mg of vitamin B1, mashed potato contains only 0.015mg.
- Wasabi has less sodium.
- Wasabi has a lower glycemic index (41) than mashed potato (87).
Wasabi, root, raw and Fast foods, potato, mashed are the varieties used in this article.
Infographic
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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 | +360% |
| Contains more CalciumCalcium | +611.1% |
| Contains more PotassiumPotassium | +98.6% |
| Contains more IronIron | +232.3% |
| Contains more CopperCopper | +342.9% |
| Contains more ZincZinc | +636.4% |
| Contains more PhosphorusPhosphorus | +35.6% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +299% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +773.3% |
| Contains more Vitamin B2Vitamin B2 | +660% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +128.3% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +2050% |
| Contains more Vitamin B3Vitamin B3 | +45.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +190.9% |
| Contains more CarbsCarbs | +60.7% |
| Contains more OtherOther | +52.4% |
| Contains more FatsFats | +347.6% |
| Contains more WaterWater | +15.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fiber | 7.8g | 1.3g | 26% |
| Sodium | 17mg | 306mg | 13% |
| Manganese | 0.391mg | 0.098mg | 13% |
| Magnesium | 69mg | 15mg | 13% |
| Copper | 0.155mg | 0.035mg | 13% |
| Zinc | 1.62mg | 0.22mg | 13% |
| Vitamin B6 | 0.274mg | 0.12mg | 12% |
| Calcium | 128mg | 18mg | 11% |
| Vitamin B1 | 0.131mg | 0.015mg | 10% |
| Polyunsaturated fat | 1.342g | 9% | |
| Iron | 1.03mg | 0.31mg | 9% |
| Vitamin B2 | 0.114mg | 0.015mg | 8% |
| Potassium | 568mg | 286mg | 8% |
| Protein | 4.8g | 1.65g | 6% |
| Starch | 12.1g | 5% | |
| Vitamin A | 2µg | 43µg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B5 | 0.203mg | 4% | |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.577g | 3% | |
| Phosphorus | 80mg | 59mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Carbs | 23.54g | 14.65g | 3% |
| Fats | 0.63g | 2.82g | 3% |
| Vitamin B3 | 0.743mg | 1.08mg | 2% |
| Choline | 13.4mg | 2% | |
| Monounsaturated fat | 0.72g | 2% | |
| Folate | 18µg | 9µg | 2% |
| Calories | 109kcal | 89kcal | 1% |
| Selenium | 0.8µg | 1% | |
| Net carbs | 15.74g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0g | 0.105g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
9%
Minerals Daily Need Coverage Score
36%
15%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is cheaper?
Mashed potato is cheaper (difference - $1.6)
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.