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Wasabi vs. Shark raw — In-Depth Nutrition Comparison

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A recap on differences between wasabi and shark raw

  • Wasabi has more vitamin C, fiber, manganese, copper, potassium, and zinc; however, shark raw is higher in vitamin B12, phosphorus, and vitamin B3.
  • Shark raw covers your daily vitamin B12 needs 62% more than wasabi.
  • The glycemic index of wasabi is higher.

Food varieties used in this article are Wasabi, root, raw and Fish, shark, mixed species, raw.

Infographic

Wasabi vs Shark raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +40.8%
Contains more CalciumCalcium +276.5%
Contains more PotassiumPotassium +255%
Contains more IronIron +22.6%
Contains more CopperCopper +369.7%
Contains more ZincZinc +276.7%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +2506.7%
Contains more PhosphorusPhosphorus +162.5%

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
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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +211.9%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +295.4%
Contains more Vitamin B5Vitamin B5 +242.4%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin B12Vitamin B12 +∞%

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +106.5%
Contains more ProteinProtein +337.1%
Contains more FatsFats +615.9%
~equal in Water ~73.58g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Shark raw DV% diff.
Selenium 36.5µg 66%
Vitamin B12 0µg 1.49µg 62%
Vitamin C 41.9mg 0mg 47%
Protein 4.8g 20.98g 32%
Fiber 7.8g 0g 31%
Phosphorus 80mg 210mg 19%
Cholesterol 0mg 51mg 17%
Manganese 0.391mg 0.015mg 16%
Vitamin B3 0.743mg 2.938mg 14%
Copper 0.155mg 0.033mg 14%
Choline 65mg 12%
Potassium 568mg 160mg 12%
Zinc 1.62mg 0.43mg 11%
Vitamin B5 0.203mg 0.695mg 10%
Vitamin B6 0.274mg 0.4mg 10%
Calcium 128mg 34mg 9%
Vitamin A 2µg 70µg 8%
Carbs 23.54g 0g 8%
Polyunsaturated fat 1.195g 8%
Vitamin E 1mg 7%
Vitamin B1 0.131mg 0.042mg 7%
Fats 0.63g 4.51g 6%
Monounsaturated fat 1.808g 5%
Magnesium 69mg 49mg 5%
Vitamin B2 0.114mg 0.062mg 4%
Saturated fat 0.925g 4%
Folate 18µg 3µg 4%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Sodium 17mg 79mg 3%
Iron 1.03mg 0.84mg 2%
Calories 109kcal 130kcal 1%
Net carbs 15.74g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0.316g N/A
Omega-3 - DHA 0.527g N/A
Omega-3 - DPA 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
36%
Wasabi
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.925g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 41)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.