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Wasabi vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between wasabi and puff pastry

  • Wasabi is higher in vitamin C, fiber, vitamin B6, potassium, magnesium, and calcium; however, puff pastry is richer in iron, vitamin B3, vitamin B1, and vitamin B2.
  • Wasabi's daily need coverage for vitamin C is 47% higher.
  • Wasabi has 14 times more vitamin B6 than puff pastry. While wasabi has 0.274mg of vitamin B6, puff pastry has only 0.019mg.
  • Wasabi has a lower glycemic index (41) than puff pastry (56).

The food types used in this comparison are Wasabi, root, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Wasabi vs Puff pastry 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
7
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +331.3%
Contains more CalciumCalcium +1180%
Contains more PotassiumPotassium +816.1%
Contains more CopperCopper +34.8%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -93.3%
Contains more IronIron +152.4%
Contains more ManganeseManganese +26.6%

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
4
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1342.1%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more FolateFolate +205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +833.9%
Contains more OtherOther +92%
Contains more ProteinProtein +54.2%
Contains more FatsFats +6011.1%
Contains more CarbsCarbs +94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Puff pastry DV% diff.
Polyunsaturated fat 22.228g 148%
Fats 0.63g 38.5g 58%
Vitamin C 41.9mg 0mg 47%
Selenium 24.5µg 45%
Fiber 7.8g 1.5g 25%
Saturated fat 5.502g 25%
Calories 109kcal 558kcal 22%
Monounsaturated fat 8.828g 22%
Vitamin B6 0.274mg 0.019mg 20%
Iron 1.03mg 2.6mg 20%
Vitamin B3 0.743mg 3.8mg 19%
Vitamin B1 0.131mg 0.323mg 16%
Potassium 568mg 62mg 15%
Vitamin K 16.3µg 14%
Magnesium 69mg 16mg 13%
Calcium 128mg 10mg 12%
Vitamin B2 0.114mg 0.258mg 11%
Sodium 17mg 253mg 10%
Zinc 1.62mg 0.54mg 10%
Folate 18µg 55µg 9%
Carbs 23.54g 45.7g 7%
Manganese 0.391mg 0.495mg 5%
Protein 4.8g 7.4g 5%
Copper 0.155mg 0.115mg 4%
Vitamin B5 0.203mg 0mg 4%
Vitamin E 0.55mg 4%
Phosphorus 80mg 60mg 3%
Choline 6.2mg 1%
Net carbs 15.74g 44.2g N/A
Sugar 0.75g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
36%
Wasabi
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 5.502g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 15)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $1.6)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.