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Wasabi vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between wasabi and pomelo

  • Wasabi has more fiber, vitamin B6, manganese, magnesium, zinc, calcium, copper, iron, and potassium; however, pomelo is higher in vitamin C.
  • Wasabi covers your daily fiber needs 27% more than pomelo.
  • Pomelo contains 32 times less calcium than wasabi. Wasabi contains 128mg of calcium, while pomelo contains 4mg.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Wasabi, root, raw and Pummelo, raw.

Infographic

Wasabi vs Pomelo infographic
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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
8
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%
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +1050%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +163%
Contains more IronIron +836.4%
Contains more CopperCopper +222.9%
Contains more ZincZinc +1925%
Contains more PhosphorusPhosphorus +370.6%
Contains more ManganeseManganese +2200%
Contains less SodiumSodium -94.1%
~equal in Selenium ~µg

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
7
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%
Pomelo
1
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +285.3%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +237.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +661.1%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +45.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
4
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +531.6%
Contains more FatsFats +1475%
Contains more CarbsCarbs +144.7%
Contains more OtherOther +300%
Contains more WaterWater +28.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Pomelo DV% diff.
Fiber 7.8g 1g 27%
Vitamin C 41.9mg 61mg 21%
Vitamin B6 0.274mg 0.036mg 18%
Manganese 0.391mg 0.017mg 16%
Magnesium 69mg 6mg 15%
Zinc 1.62mg 0.08mg 14%
Copper 0.155mg 0.048mg 12%
Calcium 128mg 4mg 12%
Iron 1.03mg 0.11mg 12%
Potassium 568mg 216mg 10%
Phosphorus 80mg 17mg 9%
Vitamin B1 0.131mg 0.034mg 8%
Protein 4.8g 0.76g 8%
Vitamin B2 0.114mg 0.027mg 7%
Folate 18µg 5%
Carbs 23.54g 9.62g 5%
Vitamin B5 0.203mg 4%
Calories 109kcal 38kcal 4%
Vitamin B3 0.743mg 0.22mg 3%
Sodium 17mg 1mg 1%
Fats 0.63g 0.04g 1%
Net carbs 15.74g 8.62g N/A
Vitamin A 2µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
36%
Wasabi
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 16mg)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( g)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.