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Wasabi vs. Taro — In-Depth Nutrition Comparison

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How are wasabi and taro different?

  • Wasabi is higher than taro in vitamin C, fiber, zinc, magnesium, calcium, vitamin B2, and iron.
  • Wasabi covers your daily need for vitamin C, 42% more than taro.
  • Wasabi contains 7 times more zinc than taro. Wasabi contains 1.62mg of zinc, while taro contains 0.23mg.
  • Taro has a higher glycemic index (54) than wasabi (41).

Wasabi, root, raw and Taro, raw types were used in this article.

Infographic

Wasabi vs Taro 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
4
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%
Taro
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +197.7%
Contains more IronIron +87.3%
Contains more ZincZinc +604.3%
Contains more CopperCopper +11%
Contains less SodiumSodium -35.3%
~equal in Potassium ~591mg
~equal in Phosphorus ~84mg
~equal in Manganese ~0.383mg

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%
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +831.1%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B2Vitamin B2 +356%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg

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
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +220%
Contains more FatsFats +215%
Contains more OtherOther +60%
Contains more CarbsCarbs +12.4%
~equal in Water ~70.64g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Taro DV% diff.
Vitamin C 41.9mg 4.5mg 42%
Vitamin E 2.38mg 16%
Fiber 7.8g 4.1g 15%
Zinc 1.62mg 0.23mg 13%
Magnesium 69mg 33mg 9%
Calcium 128mg 43mg 9%
Vitamin B2 0.114mg 0.025mg 7%
Protein 4.8g 1.5g 7%
Iron 1.03mg 0.55mg 6%
Vitamin B1 0.131mg 0.095mg 3%
Choline 17.3mg 3%
Vitamin B5 0.203mg 0.303mg 2%
Copper 0.155mg 0.172mg 2%
Potassium 568mg 591mg 1%
Phosphorus 80mg 84mg 1%
Folate 18µg 22µg 1%
Vitamin K 1µg 1%
Carbs 23.54g 26.46g 1%
Vitamin B6 0.274mg 0.283mg 1%
Selenium 0.7µg 1%
Polyunsaturated fat 0.083g 1%
Fats 0.63g 0.2g 1%
Vitamin B3 0.743mg 0.6mg 1%
Calories 109kcal 112kcal 0%
Net carbs 15.74g 22.36g N/A
Sugar 0.4g N/A
Sodium 17mg 11mg 0%
Vitamin A 2µg 4µg 0%
Manganese 0.391mg 0.383mg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.016g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Taro
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
17%
Taro
Minerals Daily Need Coverage Score
36%
Wasabi
26%
Taro

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 6mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.