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  6. Wasabi vs. Safflower

Wasabi vs. Safflower — In-Depth Nutrition Comparison

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Differences between Wasabi and Safflower

  • Wasabi is higher in Vitamin C, however, Safflower is richer in Copper, Vitamin B1, Phosphorus, Vitamin B5, Manganese, Vitamin B6, Magnesium, Iron, and Folate.
  • Safflower's daily need coverage for Copper is 177% higher.

The food types used in this comparison are Wasabi, root, raw and Seeds, safflower seed kernels, dried.

Infographic

Wasabi vs Safflower infographic
Infographic link

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
Wasabi
1
:
8
Safflower
Safflower
Contains more Calcium +64.1%
Contains more Iron +375.7%
Contains more Magnesium +411.6%
Contains more Phosphorus +705%
Contains more Potassium +21%
Contains less Sodium -82.4%
Contains more Zinc +211.7%
Contains more Copper +1027.1%
Contains more Manganese +415.1%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +64.1%
Contains more Iron +375.7%
Contains more Magnesium +411.6%
Contains more Phosphorus +705%
Contains more Potassium +21%
Contains less Sodium -82.4%
Contains more Zinc +211.7%
Contains more Copper +1027.1%
Contains more Manganese +415.1%

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.
Wasabi
Wasabi
1
:
7
Safflower
Safflower
Contains more Vitamin C +∞%
Contains more Vitamin A +42.9%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B2 +264%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +1885.2%
Contains more Vitamin B6 +327%
Contains more Folate +788.9%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +42.9%
Contains more Vitamin B1 +787.8%
Contains more Vitamin B2 +264%
Contains more Vitamin B3 +207.4%
Contains more Vitamin B5 +1885.2%
Contains more Vitamin B6 +327%
Contains more Folate +788.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
1
:
4
Safflower
Safflower
Contains more Water +1129.7%
Contains more Protein +237.1%
Contains more Fats +6003.2%
Contains more Carbs +45.7%
Contains more Other +184.4%
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more Water +1129.7%
Contains more Protein +237.1%
Contains more Fats +6003.2%
Contains more Carbs +45.7%
Contains more Other +184.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Safflower Opinion
Net carbs 15.74g 34.29g Safflower
Protein 4.8g 16.18g Safflower
Fats 0.63g 38.45g Safflower
Carbs 23.54g 34.29g Safflower
Calories 109kcal 517kcal Safflower
Fiber 7.8g Wasabi
Calcium 128mg 78mg Wasabi
Iron 1.03mg 4.9mg Safflower
Magnesium 69mg 353mg Safflower
Phosphorus 80mg 644mg Safflower
Potassium 568mg 687mg Safflower
Sodium 17mg 3mg Safflower
Zinc 1.62mg 5.05mg Safflower
Copper 0.155mg 1.747mg Safflower
Manganese 0.391mg 2.014mg Safflower
Vitamin A 35IU 50IU Safflower
Vitamin A RAE 2µg 3µg Safflower
Vitamin C 41.9mg 0mg Wasabi
Vitamin B1 0.131mg 1.163mg Safflower
Vitamin B2 0.114mg 0.415mg Safflower
Vitamin B3 0.743mg 2.284mg Safflower
Vitamin B5 0.203mg 4.03mg Safflower
Vitamin B6 0.274mg 1.17mg Safflower
Folate 18µg 160µg Safflower
Tryptophan 0.183mg Safflower
Threonine 0.586mg Safflower
Isoleucine 0.717mg Safflower
Leucine 1.154mg Safflower
Lysine 0.534mg Safflower
Methionine 0.284mg Safflower
Phenylalanine 0.806mg Safflower
Valine 1.025mg Safflower
Histidine 0.452mg Safflower
Saturated Fat 3.682g Wasabi
Monounsaturated Fat 4.848g Safflower
Polyunsaturated fat 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Wasabi
89%
Safflower
Minerals Daily Need Coverage Score
36%
Wasabi
178%
Safflower

Comparison summary

Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 3.682g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 41)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.8)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.