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Wasabi vs. Sugar — In-Depth Nutrition Comparison

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A recap on differences between wasabi and sugar

  • Sugar has less vitamin C, fiber, vitamin B6, manganese, potassium, copper, magnesium, zinc, calcium, and iron.
  • Wasabi covers your daily vitamin C needs 47% more than sugar.
  • The glycemic index of sugar is higher.

Food varieties used in this article are Wasabi, root, raw and Sugars, granulated.

Infographic

Wasabi vs Sugar 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%
Sugar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +12700%
Contains more PotassiumPotassium +28300%
Contains more IronIron +1960%
Contains more CopperCopper +2114.3%
Contains more ZincZinc +16100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +9675%
Contains less SodiumSodium -94.1%

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
8
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%
Sugar
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% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
4
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +345450%
Contains more OtherOther +∞%
Contains more CarbsCarbs +324.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Sugar DV% diff.
Vitamin C 41.9mg 0mg 47%
Fiber 7.8g 0g 31%
Carbs 23.54g 99.98g 25%
Vitamin B6 0.274mg 0mg 21%
Manganese 0.391mg 0.004mg 17%
Potassium 568mg 2mg 17%
Copper 0.155mg 0.007mg 16%
Magnesium 69mg 0mg 16%
Zinc 1.62mg 0.01mg 15%
Calories 109kcal 387kcal 14%
Calcium 128mg 1mg 13%
Iron 1.03mg 0.05mg 12%
Phosphorus 80mg 0mg 11%
Vitamin B1 0.131mg 0mg 11%
Protein 4.8g 0g 10%
Vitamin B2 0.114mg 0.019mg 7%
Vitamin B3 0.743mg 0mg 5%
Folate 18µg 0µg 5%
Vitamin B5 0.203mg 0mg 4%
Sodium 17mg 1mg 1%
Selenium 0.6µg 1%
Fats 0.63g 0g 1%
Net carbs 15.74g 99.98g N/A
Sugar 99.8g N/A
Vitamin A 2µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
36%
Wasabi
1%
Sugar

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 99.8g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 16mg)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.5)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.