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Wasabi vs. Miso — In-Depth Nutrition Comparison

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Important differences between wasabi and miso

  • Wasabi has more vitamin C, potassium, and fiber; however, miso is richer in copper, manganese, iron, phosphorus, vitamin B2, and zinc.
  • Miso's daily need coverage for sodium is 161% more.
  • Wasabi contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of wasabi is 41.

The food varieties used in the comparison are Wasabi, root, raw and Miso.

Infographic

Wasabi vs Miso 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.
Wasabi
4
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%
Miso
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +124.6%
Contains more PotassiumPotassium +170.5%
Contains less SodiumSodium -99.5%
Contains more IronIron +141.7%
Contains more CopperCopper +171%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +98.8%
Contains more ManganeseManganese +119.7%

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%
Miso
8
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.7%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Wasabi Miso DV% diff.
Sodium 17mg 3728mg 161%
Vitamin C 41.9mg 0mg 47%
Copper 0.155mg 0.42mg 29%
Vitamin K 29.3µg 24%
Manganese 0.391mg 0.859mg 20%
Polyunsaturated fat 2.884g 19%
Iron 1.03mg 2.49mg 18%
Protein 4.8g 12.79g 16%
Choline 72.2mg 13%
Selenium 7µg 13%
Potassium 568mg 210mg 11%
Phosphorus 80mg 159mg 11%
Fiber 7.8g 5.4g 10%
Vitamin B2 0.114mg 0.233mg 9%
Zinc 1.62mg 2.56mg 9%
Fructose 6g 8%
Fats 0.63g 6.01g 8%
Calcium 128mg 57mg 7%
Vitamin B6 0.274mg 0.199mg 6%
Saturated fat 1.025g 5%
Magnesium 69mg 48mg 5%
Calories 109kcal 198kcal 4%
Monounsaturated fat 1.118g 3%
Vitamin B1 0.131mg 0.098mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.203mg 0.337mg 3%
Vitamin B3 0.743mg 0.906mg 1%
Carbs 23.54g 25.37g 1%
Net carbs 15.74g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 2µg 4µg 0%
Vitamin E 0.01mg 0%
Folate 18µg 19µg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +60.6%
Contains more ProteinProtein +166.5%
Contains more FatsFats +854%
Contains more OtherOther +567.2%
~equal in Carbs ~25.37g

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.