Wasabi vs. Brown rice — In-Depth Nutrition Comparison
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What are the differences between wasabi and brown rice?
- Wasabi is higher in vitamin C, fiber, potassium, calcium, vitamin B6, zinc, magnesium, and iron, yet brown rice is higher in manganese and vitamin B3.
- Wasabi's daily need coverage for vitamin C is 47% more.
- Wasabi has 43 times more calcium than brown rice. While wasabi has 128mg of calcium, brown rice has only 3mg.
- The glycemic index of wasabi is lower.
We used Wasabi, root, raw and Rice, brown, long-grain, 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 MagnesiumMagnesium | +76.9% |
| Contains more CalciumCalcium | +4166.7% |
| Contains more PotassiumPotassium | +560.5% |
| Contains more IronIron | +83.9% |
| Contains more CopperCopper | +46.2% |
| Contains more ZincZinc | +128.2% |
| Contains more PhosphorusPhosphorus | +28.8% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +149.1% |
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 | +65.2% |
| Contains more Vitamin B6Vitamin B6 | +122.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +35.9% |
| Contains more Vitamin B3Vitamin B3 | +244.7% |
| Contains more Vitamin B5Vitamin B5 | +87.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Fiber | 7.8g | 1.6g | 25% |
| Manganese | 0.391mg | 0.974mg | 25% |
| Potassium | 568mg | 86mg | 14% |
| Calcium | 128mg | 3mg | 13% |
| Vitamin B6 | 0.274mg | 0.123mg | 12% |
| Selenium | 5.8µg | 11% | |
| Vitamin B3 | 0.743mg | 2.561mg | 11% |
| Starch | 24.79g | 10% | |
| Zinc | 1.62mg | 0.71mg | 8% |
| Magnesium | 69mg | 39mg | 7% |
| Iron | 1.03mg | 0.56mg | 6% |
| Copper | 0.155mg | 0.106mg | 5% |
| Protein | 4.8g | 2.74g | 4% |
| Vitamin B5 | 0.203mg | 0.38mg | 4% |
| Vitamin B1 | 0.131mg | 0.178mg | 4% |
| Vitamin B2 | 0.114mg | 0.069mg | 3% |
| Phosphorus | 80mg | 103mg | 3% |
| Folate | 18µg | 9µg | 2% |
| Choline | 9.2mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Saturated fat | 0.26g | 1% | |
| Monounsaturated fat | 0.369g | 1% | |
| Calories | 109kcal | 123kcal | 1% |
| Vitamin E | 0.17mg | 1% | |
| Sodium | 17mg | 4mg | 1% |
| Carbs | 23.54g | 25.58g | 1% |
| Fats | 0.63g | 0.97g | 1% |
| Net carbs | 15.74g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +75.2% |
| Contains more OtherOther | +336.4% |
| Contains more FatsFats | +54% |
~equal in
Carbs
~25.58g
~equal in
Water
~70.27g
