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Wasabi vs. Garlic powder — In-Depth Nutrition Comparison

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Significant differences between wasabi and garlic powder

  • Wasabi is richer in vitamin C, while garlic powder is higher in vitamin B6, iron, phosphorus, copper, manganese, vitamin B1, potassium, zinc, and vitamin B5.
  • Garlic powder covers your daily vitamin B6 needs 106% more than wasabi.
  • Wasabi has 35 times more vitamin C than garlic powder. Wasabi has 41.9mg of vitamin C, while garlic powder has 1.2mg.
  • Wasabi has a higher glycemic index (41) than garlic powder (5).

Specific food types used in this comparison are Wasabi, root, raw and Spices, garlic powder.

Infographic

Wasabi vs Garlic powder 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
2
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +62%
Contains less SodiumSodium -71.7%
Contains more MagnesiumMagnesium +11.6%
Contains more PotassiumPotassium +110%
Contains more IronIron +448.5%
Contains more CopperCopper +243.9%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +417.5%
Contains more ManganeseManganese +150.4%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +3391.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +232.1%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B5Vitamin B5 +266%
Contains more Vitamin B6Vitamin B6 +503.6%
Contains more FolateFolate +161.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.796mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +971.5%
Contains more ProteinProtein +244.8%
Contains more FatsFats +15.9%
Contains more CarbsCarbs +209%
Contains more OtherOther +84.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Garlic powder DV% diff.
Vitamin B6 0.274mg 1.654mg 106%
Iron 1.03mg 5.65mg 58%
Phosphorus 80mg 414mg 48%
Vitamin C 41.9mg 1.2mg 45%
Selenium 23.9µg 43%
Copper 0.155mg 0.533mg 42%
Manganese 0.391mg 0.979mg 26%
Vitamin B1 0.131mg 0.435mg 25%
Protein 4.8g 16.55g 24%
Potassium 568mg 1193mg 18%
Carbs 23.54g 72.73g 16%
Zinc 1.62mg 2.99mg 12%
Choline 67.5mg 12%
Vitamin B5 0.203mg 0.743mg 11%
Calories 109kcal 331kcal 11%
Folate 18µg 47µg 7%
Calcium 128mg 79mg 5%
Fiber 7.8g 9g 5%
Vitamin E 0.67mg 4%
Vitamin B2 0.114mg 0.141mg 2%
Sodium 17mg 60mg 2%
Magnesium 69mg 77mg 2%
Saturated fat 0.249g 1%
Polyunsaturated fat 0.178g 1%
Fats 0.63g 0.73g 0%
Net carbs 15.74g 63.73g N/A
Sugar 2.43g N/A
Vitamin A 2µg 0µg 0%
Vitamin B3 0.743mg 0.796mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.115g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
36%
Wasabi
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.249g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.