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  6. Wasabi vs. Peanut butter

Wasabi vs. Peanut butter — In-Depth Nutrition Comparison

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How are wasabi and peanut butter different?

  • Wasabi is richer in vitamin C and fiber, while peanut butter is higher in vitamin B3, manganese, phosphorus, copper, magnesium, vitamin B5, folate, and vitamin B6.
  • Peanut butter covers your daily need for vitamin B3, 77% more than wasabi.
  • Wasabi has a higher glycemic index (41) than peanut butter (14).

Wasabi, root, raw and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Wasabi vs Peanut butter 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
Wasabi
1
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +161.2%
Contains more MagnesiumMagnesium +143.5%
Contains more IronIron +68.9%
Contains more CopperCopper +172.3%
Contains more ZincZinc +54.9%
Contains more PhosphorusPhosphorus +318.8%
Contains more ManganeseManganese +325.8%
~equal in Potassium ~558mg
~equal in Sodium ~17mg

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
Wasabi
2
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +1664.7%
Contains more Vitamin B5Vitamin B5 +460.1%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wasabi Peanut butter DV% diff.
Polyunsaturated fat 12.535g 84%
Fats 0.63g 51.36g 78%
Vitamin B3 0.743mg 13.112mg 77%
Monounsaturated fat 25.941g 65%
Vitamin E 9.1mg 61%
Manganese 0.391mg 1.665mg 55%
Vitamin C 41.9mg 0mg 47%
Saturated fat 10.325g 47%
Phosphorus 80mg 335mg 36%
Protein 4.8g 22.21g 35%
Copper 0.155mg 0.422mg 30%
Calories 109kcal 598kcal 24%
Magnesium 69mg 168mg 24%
Vitamin B5 0.203mg 1.137mg 19%
Folate 18µg 87µg 17%
Vitamin B6 0.274mg 0.441mg 13%
Fiber 7.8g 5g 11%
Choline 63mg 11%
Iron 1.03mg 1.74mg 9%
Zinc 1.62mg 2.51mg 8%
Calcium 128mg 49mg 8%
Selenium 4.1µg 7%
Vitamin B2 0.114mg 0.192mg 6%
Vitamin B1 0.131mg 0.15mg 2%
Starch 3.56g 1%
Net carbs 15.74g 17.31g N/A
Carbs 23.54g 22.31g 0%
Potassium 568mg 558mg 0%
Sugar 10.49g N/A
Sodium 17mg 17mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5518.7%
Contains more ProteinProtein +362.7%
Contains more FatsFats +8052.4%
Contains more OtherOther +50.5%
~equal in Carbs ~22.31g

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.