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Wasabi vs. Nattō — In-Depth Nutrition Comparison

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Summary of differences between wasabi and nattō

  • Wasabi has more vitamin C, vitamin B6, and fiber, while nattō has more iron, copper, manganese, phosphorus, zinc, magnesium, and calcium.
  • Nattō covers your daily need for iron, 95% more than wasabi.
  • Wasabi contains 3 times more vitamin C than nattō. While wasabi contains 41.9mg of vitamin C, nattō contains only 13mg.
  • Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of nattō is 56.

These are the specific foods used in this comparison Wasabi, root, raw and Natto.

Infographic

Wasabi vs Nattō 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
0
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%
Nattō
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 82% 65% 64% 323% 222% 83% 75% 0.91% 199% 48%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +69.5%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +735%
Contains more CopperCopper +330.3%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +117.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +290.8%

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
5
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%
Nattō
5
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 43% 0% 0.2% 0% 40% 44% 0% 13% 30% 0% 58% 6% 31%
Contains more Vitamin CVitamin C +222.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +110.8%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +22.1%
Contains more Vitamin B2Vitamin B2 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~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
Nattō
2
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
Contains more CarbsCarbs +85.6%
Contains more WaterWater +25.6%
Contains more ProteinProtein +304.2%
Contains more FatsFats +1646%
~equal in Other ~1.9g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Nattō DV% diff.
Iron 1.03mg 8.6mg 95%
Copper 0.155mg 0.667mg 57%
Manganese 0.391mg 1.528mg 49%
Polyunsaturated fat 6.21g 41%
Vitamin C 41.9mg 13mg 32%
Protein 4.8g 19.4g 29%
Vitamin K 23.1µg 19%
Selenium 8.8µg 16%
Fats 0.63g 11g 16%
Zinc 1.62mg 3.03mg 13%
Phosphorus 80mg 174mg 13%
Magnesium 69mg 115mg 11%
Vitamin B6 0.274mg 0.13mg 11%
Choline 57mg 10%
Fiber 7.8g 5.4g 10%
Calcium 128mg 217mg 9%
Saturated fat 1.591g 7%
Monounsaturated fat 2.43g 6%
Vitamin B2 0.114mg 0.19mg 6%
Potassium 568mg 729mg 5%
Vitamin B3 0.743mg 0mg 5%
Calories 109kcal 211kcal 5%
Carbs 23.54g 12.68g 4%
Folate 18µg 8µg 3%
Vitamin B1 0.131mg 0.16mg 2%
Net carbs 15.74g 7.28g N/A
Sugar 4.89g N/A
Sodium 17mg 7mg 0%
Vitamin E 0.01mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B5 0.203mg 0.215mg 0%
Tryptophan 0.223mg 0%
Threonine 0.813mg 0%
Isoleucine 0.931mg 0%
Leucine 1.509mg 0%
Lysine 1.145mg 0%
Methionine 0.208mg 0%
Phenylalanine 0.941mg 0%
Valine 1.018mg 0%
Histidine 0.512mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Nattō
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Wasabi
20%
Nattō
Minerals Daily Need Coverage Score
36%
Wasabi
116%
Nattō

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.591g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 15)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.5)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
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.

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. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/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.