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Wasabi vs. Macadamia — In-Depth Nutrition Comparison

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Differences between wasabi and macadamia

  • Wasabi is higher in vitamin C and potassium; however, macadamia is richer in manganese, vitamin B1, copper, iron, phosphorus, magnesium, vitamin B5, and vitamin B3.
  • Macadamia's daily need coverage for manganese is 163% higher.
  • Wasabi has 35 times more vitamin C than macadamia. While wasabi has 41.9mg of vitamin C, macadamia has only 1.2mg.
  • Macadamia has a lower glycemic index (10) than wasabi (41).

The food types used in this comparison are Wasabi, root, raw and Nuts, macadamia nuts, raw.

Infographic

Wasabi vs Macadamia 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
3
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more CalciumCalcium +50.6%
Contains more PotassiumPotassium +54.3%
Contains more ZincZinc +24.6%
Contains more MagnesiumMagnesium +88.4%
Contains more IronIron +258.3%
Contains more CopperCopper +387.7%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +956.5%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +3391.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +63.6%
Contains more Vitamin B1Vitamin B1 +812.2%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +232.8%
Contains more Vitamin B5Vitamin B5 +273.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +70.3%
Contains more WaterWater +4981.6%
Contains more OtherOther +68.4%
Contains more ProteinProtein +64.8%
Contains more FatsFats +11927%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Macadamia DV% diff.
Manganese 0.391mg 4.131mg 163%
Monounsaturated fat 58.877g 147%
Fats 0.63g 75.77g 116%
Vitamin B1 0.131mg 1.195mg 89%
Copper 0.155mg 0.756mg 67%
Saturated fat 12.061g 55%
Vitamin C 41.9mg 1.2mg 45%
Iron 1.03mg 3.69mg 33%
Calories 109kcal 718kcal 30%
Phosphorus 80mg 188mg 15%
Magnesium 69mg 130mg 15%
Vitamin B5 0.203mg 0.758mg 11%
Vitamin B3 0.743mg 2.473mg 11%
Polyunsaturated fat 1.502g 10%
Selenium 3.6µg 7%
Protein 4.8g 7.91g 6%
Potassium 568mg 368mg 6%
Calcium 128mg 85mg 4%
Vitamin E 0.54mg 4%
Vitamin B2 0.114mg 0.162mg 4%
Zinc 1.62mg 1.3mg 3%
Fiber 7.8g 8.6g 3%
Carbs 23.54g 13.82g 3%
Folate 18µg 11µg 2%
Sodium 17mg 5mg 1%
Net carbs 15.74g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Vitamin A 2µg 0µg 0%
Vitamin B6 0.274mg 0.275mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
36%
Wasabi
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 12.061g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.