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Wasabi vs. Roe — In-Depth Nutrition Comparison

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What are the differences between wasabi and roe?

  • Wasabi is higher in fiber, vitamin C, and manganese, yet roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B5, folate, and vitamin B1.
  • Roe's daily need coverage for vitamin B12 is 481% more.
  • The glycemic index of roe is lower.

We used Wasabi, root, raw and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Wasabi vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +165.4%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +33.8%
Contains more CopperCopper +21.1%
Contains more ZincZinc +26.6%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +2907.7%
Contains more PhosphorusPhosphorus +543.8%

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
2
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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +155.5%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin AVitamin A +4450%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +732.5%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +468.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +1126%
Contains more WaterWater +17.9%
Contains more ProteinProtein +496.3%
Contains more FatsFats +1206.3%
Contains more OtherOther +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 51.7µg 94%
Vitamin B2 0.114mg 0.949mg 64%
Phosphorus 80mg 515mg 62%
Protein 4.8g 28.62g 48%
Fiber 7.8g 0g 31%
Vitamin C 41.9mg 16.4mg 28%
Polyunsaturated fat 3.404g 23%
Folate 18µg 92µg 19%
Vitamin B5 0.203mg 1.154mg 19%
Manganese 0.391mg 0.013mg 16%
Vitamin B1 0.131mg 0.277mg 12%
Fats 0.63g 8.23g 12%
Magnesium 69mg 26mg 10%
Calcium 128mg 28mg 10%
Vitamin A 2µg 91µg 10%
Vitamin B3 0.743mg 2.192mg 9%
Potassium 568mg 283mg 8%
Saturated fat 1.866g 8%
Vitamin B6 0.274mg 0.185mg 7%
Carbs 23.54g 1.92g 7%
Monounsaturated fat 2.129g 5%
Calories 109kcal 204kcal 5%
Sodium 17mg 117mg 4%
Zinc 1.62mg 1.28mg 3%
Copper 0.155mg 0.128mg 3%
Iron 1.03mg 0.77mg 3%
Net carbs 15.74g 1.92g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Roe
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
157%
Roe
Minerals Daily Need Coverage Score
36%
Wasabi
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 1.866g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $98.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.