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Wasabi vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the main differences between wasabi and sockeye salmon?

  • Wasabi is richer in vitamin C, fiber, and manganese, yet sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, phosphorus, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Sockeye salmon has a lower glycemic index than wasabi.

We used Wasabi, root, raw and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Wasabi vs Sockeye salmon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +1063.6%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +98.1%
Contains more CopperCopper +103.9%
Contains more ZincZinc +194.5%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +2907.7%
Contains more PhosphorusPhosphorus +281.3%

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%
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +157.1%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B2Vitamin B2 +115.8%
Contains more Vitamin B3Vitamin B3 +1262.4%
Contains more Vitamin B5Vitamin B5 +527.6%
Contains more Vitamin B6Vitamin B6 +201.8%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +209.7%
Contains more ProteinProtein +451.7%
Contains more FatsFats +784.1%
~equal in Water ~67.33g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Sockeye salmon
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Wasabi Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 35.5µg 65%
Vitamin B3 0.743mg 10.123mg 59%
Vitamin C 41.9mg 0mg 47%
Vitamin B6 0.274mg 0.827mg 43%
Protein 4.8g 26.48g 43%
Phosphorus 80mg 305mg 32%
Fiber 7.8g 0g 31%
Vitamin B5 0.203mg 1.274mg 21%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Manganese 0.391mg 0.013mg 16%
Calcium 128mg 11mg 12%
Zinc 1.62mg 0.55mg 10%
Vitamin B2 0.114mg 0.246mg 10%
Copper 0.155mg 0.076mg 9%
Polyunsaturated fat 1.327g 9%
Fats 0.63g 5.57g 8%
Carbs 23.54g 0g 8%
Magnesium 69mg 36mg 8%
Vitamin E 0.99mg 7%
Vitamin A 2µg 58µg 6%
Iron 1.03mg 0.52mg 6%
Monounsaturated fat 1.864g 5%
Potassium 568mg 436mg 4%
Saturated fat 0.969g 4%
Sodium 17mg 92mg 3%
Folate 18µg 7µg 3%
Calories 109kcal 156kcal 2%
Vitamin B1 0.131mg 0.157mg 2%
Net carbs 15.74g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
36%
Wasabi
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 61mg)
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 - 75mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.969g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $11.4)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon 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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.