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Wasabi vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between wasabi and tempeh

  • Wasabi has more vitamin C; however, tempeh has more copper, manganese, phosphorus, iron, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin C for wasabi is 47% higher.
  • Wasabi has a higher glycemic index than tempeh.

Food types used in this article are Wasabi, root, raw and Tempeh.

Infographic

Wasabi vs Tempeh 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
3
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%
Tempeh
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more CalciumCalcium +15.3%
Contains more PotassiumPotassium +37.9%
Contains more ZincZinc +42.1%
Contains more MagnesiumMagnesium +17.4%
Contains more IronIron +162.1%
Contains more CopperCopper +261.3%
Contains more PhosphorusPhosphorus +232.5%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +232.5%
~equal in Selenium ~0µg

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%
Tempeh
5
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% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more Vitamin B2Vitamin B2 +214%
Contains more Vitamin B3Vitamin B3 +255.3%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +208.1%
Contains more WaterWater +15.9%
Contains more OtherOther +18.5%
Contains more ProteinProtein +322.7%
Contains more FatsFats +1614.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Tempeh DV% diff.
Vitamin C 41.9mg 0mg 47%
Copper 0.155mg 0.56mg 45%
Manganese 0.391mg 1.3mg 40%
Fiber 7.8g 31%
Protein 4.8g 20.29g 31%
Polyunsaturated fat 4.3g 29%
Phosphorus 80mg 266mg 27%
Iron 1.03mg 2.7mg 21%
Vitamin B2 0.114mg 0.358mg 19%
Fats 0.63g 10.8g 16%
Saturated fat 2.539g 12%
Vitamin B3 0.743mg 2.64mg 12%
Monounsaturated fat 3.205g 8%
Carbs 23.54g 7.64g 5%
Potassium 568mg 412mg 5%
Vitamin B6 0.274mg 0.215mg 5%
Calories 109kcal 192kcal 4%
Vitamin B1 0.131mg 0.078mg 4%
Zinc 1.62mg 1.14mg 4%
Magnesium 69mg 81mg 3%
Vitamin B12 0µg 0.08µg 3%
Calcium 128mg 111mg 2%
Vitamin B5 0.203mg 0.278mg 2%
Folate 18µg 24µg 2%
Net carbs 15.74g 7.64g N/A
Sodium 17mg 9mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Tempeh
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
19%
Tempeh
Minerals Daily Need Coverage Score
36%
Wasabi
73%
Tempeh

Comparison summary

Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.539g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 26)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.