Wasabi vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between wasabi and rice
- Wasabi has more vitamin C, fiber, potassium, vitamin B6, magnesium, calcium, zinc, copper, and vitamin B2; however, rice is higher in folate.
- Wasabi covers your daily vitamin C needs 47% more than rice.
- Rice contains 20 times less fiber than wasabi. Wasabi contains 7.8g of fiber, while rice contains 0.4g.
- The glycemic index of rice is higher.
Food varieties used in this article are Wasabi, root, raw and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +475% |
| Contains more CalciumCalcium | +1180% |
| Contains more PotassiumPotassium | +1522.9% |
| Contains more CopperCopper | +124.6% |
| Contains more ZincZinc | +230.6% |
| Contains more PhosphorusPhosphorus | +86% |
| Contains more IronIron | +16.5% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +20.7% |
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 B2Vitamin B2 | +776.9% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B3Vitamin B3 | +98.7% |
| Contains more Vitamin B5Vitamin B5 | +92.1% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fiber | 7.8g | 0.4g | 30% |
| Potassium | 568mg | 35mg | 16% |
| Selenium | 7.5µg | 14% | |
| Magnesium | 69mg | 12mg | 14% |
| Vitamin B6 | 0.274mg | 0.093mg | 14% |
| Calcium | 128mg | 10mg | 12% |
| Folate | 18µg | 58µg | 10% |
| Copper | 0.155mg | 0.069mg | 10% |
| Zinc | 1.62mg | 0.49mg | 10% |
| Vitamin B2 | 0.114mg | 0.013mg | 8% |
| Phosphorus | 80mg | 43mg | 5% |
| Vitamin B3 | 0.743mg | 1.476mg | 5% |
| Vitamin B5 | 0.203mg | 0.39mg | 4% |
| Manganese | 0.391mg | 0.472mg | 4% |
| Protein | 4.8g | 2.69g | 4% |
| Vitamin B1 | 0.131mg | 0.163mg | 3% |
| Carbs | 23.54g | 28.17g | 2% |
| Iron | 1.03mg | 1.2mg | 2% |
| Polyunsaturated fat | 0.076g | 1% | |
| Calories | 109kcal | 130kcal | 1% |
| Fats | 0.63g | 0.28g | 1% |
| Sodium | 17mg | 1mg | 1% |
| Net carbs | 15.74g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 2µg | 0µg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.4% |
| Contains more FatsFats | +125% |
| Contains more OtherOther | +357.1% |
| Contains more CarbsCarbs | +19.7% |
~equal in
Water
~68.44g
