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Wasabi vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between wasabi and pilaf

  • Wasabi has more vitamin C, fiber, and potassium; however, pilaf is richer in folate, vitamin B1, vitamin B3, manganese, iron, and phosphorus.
  • Pilaf's daily need coverage for sodium is 56% more.
  • Wasabi contains 10 times more vitamin C than pilaf. Wasabi contains 41.9mg of vitamin C, while pilaf contains 4.1mg.
  • Wasabi contains less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of wasabi is 41.

The food varieties used in the comparison are Wasabi, root, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Wasabi vs Pilaf 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
5
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%
Pilaf
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +115.6%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +202.1%
Contains more ZincZinc +60.4%
Contains less SodiumSodium -98.7%
Contains more IronIron +136.9%
Contains more PhosphorusPhosphorus +92.5%
Contains more ManganeseManganese +125.6%
~equal in Copper ~0.166mg

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
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%
Pilaf
10
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +922%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +360.3%
Contains more Vitamin B3Vitamin B3 +724.6%
Contains more Vitamin B5Vitamin B5 +252.2%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1077.8%
~equal in Vitamin D ~0µg

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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +759.6%
Contains more ProteinProtein +117.1%
Contains more FatsFats +117.5%
Contains more CarbsCarbs +224.2%
Contains more OtherOther +101%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Pilaf DV% diff.
Selenium 32.4µg 59%
Sodium 17mg 1303mg 56%
Folate 18µg 212µg 49%
Vitamin C 41.9mg 4.1mg 42%
Vitamin B1 0.131mg 0.603mg 39%
Vitamin B3 0.743mg 6.127mg 34%
Starch 71.23g 29%
Fiber 7.8g 1.2g 26%
Manganese 0.391mg 0.882mg 21%
Carbs 23.54g 76.31g 18%
Iron 1.03mg 2.44mg 18%
Calories 109kcal 359kcal 13%
Protein 4.8g 10.42g 11%
Potassium 568mg 188mg 11%
Phosphorus 80mg 154mg 11%
Vitamin B5 0.203mg 0.715mg 10%
Vitamin B6 0.274mg 0.4mg 10%
Magnesium 69mg 32mg 9%
Zinc 1.62mg 1.01mg 6%
Calcium 128mg 83mg 5%
Polyunsaturated fat 0.377g 3%
Choline 17.5mg 3%
Vitamin B2 0.114mg 0.087mg 2%
Saturated fat 0.307g 1%
Copper 0.155mg 0.166mg 1%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0.373g 1%
Fats 0.63g 1.37g 1%
Net carbs 15.74g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 4µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
36%
Wasabi
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 1286mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.307g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 19)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
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.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.