Wasabi vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between wasabi and tofu?
- Wasabi is richer in vitamin C, fiber, vitamin B6, and potassium, yet tofu is richer in calcium, manganese, copper, iron, and phosphorus.
- Tofu's daily need coverage for calcium is 56% higher.
- Wasabi has 210 times more vitamin C than tofu. Wasabi has 41.9mg of vitamin C, while tofu has 0.2mg.
- Tofu has a lower glycemic index than wasabi.
We used Wasabi, root, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +19% |
| Contains more PotassiumPotassium | +139.7% |
| Contains more CalciumCalcium | +433.6% |
| Contains more IronIron | +158.3% |
| Contains more CopperCopper | +143.9% |
| Contains more PhosphorusPhosphorus | +137.5% |
| Contains less SodiumSodium | -17.6% |
| Contains more ManganeseManganese | +202% |
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.
| Contains more Vitamin CVitamin C | +20850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +11.8% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin B6Vitamin B6 | +197.8% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more FolateFolate | +61.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 128mg | 683mg | 56% |
| Vitamin C | 41.9mg | 0.2mg | 46% |
| Manganese | 0.391mg | 1.181mg | 34% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 4.8g | 17.27g | 25% |
| Copper | 0.155mg | 0.378mg | 25% |
| Fiber | 7.8g | 2.3g | 22% |
| Iron | 1.03mg | 2.66mg | 20% |
| Phosphorus | 80mg | 190mg | 16% |
| Vitamin B6 | 0.274mg | 0.092mg | 14% |
| Fats | 0.63g | 8.72g | 12% |
| Potassium | 568mg | 237mg | 10% |
| Carbs | 23.54g | 2.78g | 7% |
| Saturated fat | 1.261g | 6% | |
| Monounsaturated fat | 1.925g | 5% | |
| Magnesium | 69mg | 58mg | 3% |
| Folate | 18µg | 29µg | 3% |
| Calories | 109kcal | 144kcal | 2% |
| Vitamin B1 | 0.131mg | 0.158mg | 2% |
| Vitamin B3 | 0.743mg | 0.381mg | 2% |
| Vitamin B5 | 0.203mg | 0.133mg | 1% |
| Vitamin B2 | 0.114mg | 0.102mg | 1% |
| Net carbs | 15.74g | 0.48g | N/A |
| Zinc | 1.62mg | 1.57mg | 0% |
| Sodium | 17mg | 14mg | 0% |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +746.8% |
| Contains more OtherOther | +37.1% |
| Contains more ProteinProtein | +259.8% |
| Contains more FatsFats | +1284.1% |
~equal in
Water
~69.83g
