Wasabi vs. Quinoa — In-Depth Nutrition Comparison
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What are the differences between wasabi and quinoa?
- Wasabi is higher in vitamin C, fiber, potassium, vitamin B6, and calcium, yet quinoa is higher in manganese, phosphorus, folate, and iron.
- Wasabi's daily need coverage for vitamin C is 47% more.
- Wasabi has 8 times more calcium than quinoa. While wasabi has 128mg of calcium, quinoa has only 17mg.
- The glycemic index of wasabi is lower.
We used Wasabi, root, raw and Quinoa, cooked types in this article.
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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.
| Contains more CalciumCalcium | +652.9% |
| Contains more PotassiumPotassium | +230.2% |
| Contains more ZincZinc | +48.6% |
| Contains more IronIron | +44.7% |
| Contains more CopperCopper | +23.9% |
| Contains more PhosphorusPhosphorus | +90% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +61.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.4% |
| Contains more Vitamin B3Vitamin B3 | +80.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +122.8% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fiber | 7.8g | 2.8g | 20% |
| Vitamin B6 | 0.274mg | 0.123mg | 12% |
| Potassium | 568mg | 172mg | 12% |
| Calcium | 128mg | 17mg | 11% |
| Manganese | 0.391mg | 0.631mg | 10% |
| Phosphorus | 80mg | 152mg | 10% |
| Polyunsaturated fat | 1.078g | 7% | |
| Starch | 17.63g | 7% | |
| Folate | 18µg | 42µg | 6% |
| Iron | 1.03mg | 1.49mg | 6% |
| Zinc | 1.62mg | 1.09mg | 5% |
| Selenium | 2.8µg | 5% | |
| Copper | 0.155mg | 0.192mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B5 | 0.203mg | 4% | |
| Vitamin B3 | 0.743mg | 0.412mg | 2% |
| Fats | 0.63g | 1.92g | 2% |
| Vitamin B1 | 0.131mg | 0.107mg | 2% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Calories | 109kcal | 120kcal | 1% |
| Protein | 4.8g | 4.4g | 1% |
| Magnesium | 69mg | 64mg | 1% |
| Carbs | 23.54g | 21.3g | 1% |
| Net carbs | 15.74g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 17mg | 7mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.114mg | 0.11mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +149.4% |
| Contains more FatsFats | +204.8% |
~equal in
Protein
~4.4g
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
