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  6. Wasabi vs. Chia seeds

Wasabi vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between wasabi and chia seeds?

  • Wasabi is richer in vitamin C, yet chia seeds are richer in phosphorus, fiber, manganese, copper, iron, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds' daily need coverage for phosphorus is 111% higher.
  • Wasabi has 26 times more vitamin C than chia seeds. Wasabi has 41.9mg of vitamin C, while chia seeds have 1.6mg.
  • Chia seeds have a lower glycemic index than wasabi.

We used Wasabi, root, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Wasabi vs Chia seeds 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +39.6%
Contains more MagnesiumMagnesium +385.5%
Contains more CalciumCalcium +393%
Contains more IronIron +649.5%
Contains more CopperCopper +496.1%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +975%
Contains more ManganeseManganese +596.4%
~equal in Sodium ~16mg

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
4
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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +2518.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +1088.4%
Contains more FolateFolate +172.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wasabi Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Phosphorus 80mg 860mg 111%
Fiber 7.8g 34.4g 106%
Manganese 0.391mg 2.723mg 101%
Selenium 55.2µg 100%
Copper 0.155mg 0.924mg 85%
Iron 1.03mg 7.72mg 84%
Magnesium 69mg 335mg 63%
Vitamin B3 0.743mg 8.83mg 51%
Calcium 128mg 631mg 50%
Fats 0.63g 30.74g 46%
Vitamin C 41.9mg 1.6mg 45%
Vitamin B1 0.131mg 0.62mg 41%
Zinc 1.62mg 4.58mg 27%
Protein 4.8g 16.54g 23%
Vitamin B6 0.274mg 21%
Calories 109kcal 486kcal 19%
Saturated fat 3.33g 15%
Folate 18µg 49µg 8%
Carbs 23.54g 42.12g 6%
Monounsaturated fat 2.309g 6%
Potassium 568mg 407mg 5%
Vitamin B2 0.114mg 0.17mg 4%
Vitamin B5 0.203mg 4%
Vitamin E 0.5mg 3%
Net carbs 15.74g 7.72g N/A
Sodium 17mg 16mg 0%
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1091.6%
Contains more ProteinProtein +244.6%
Contains more FatsFats +4779.4%
Contains more CarbsCarbs +78.9%
Contains more OtherOther +150%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.