Wasabi vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between wasabi and tofu?
- Wasabi is higher in vitamin C, fiber, vitamin B6, potassium, magnesium, and zinc, yet tofu is higher in iron, calcium, and manganese.
- Tofu's daily need coverage for iron is 54% more.
- Wasabi has 419 times more vitamin C than tofu. While wasabi has 41.9mg of vitamin C, tofu has only 0.1mg.
- The glycemic index of tofu is lower.
We used Wasabi, root, raw and Tofu, raw, regular, prepared with calcium sulfate types in this article.
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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 | +130% |
| Contains more PotassiumPotassium | +369.4% |
| Contains more ZincZinc | +102.5% |
| Contains more CalciumCalcium | +173.4% |
| Contains more IronIron | +420.4% |
| Contains more CopperCopper | +24.5% |
| Contains more PhosphorusPhosphorus | +21.3% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +54.7% |
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 | +41800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.7% |
| Contains more Vitamin B2Vitamin B2 | +119.2% |
| Contains more Vitamin B3Vitamin B3 | +281% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +483% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.03mg | 5.36mg | 54% |
| Vitamin C | 41.9mg | 0.1mg | 46% |
| Fiber | 7.8g | 0.3g | 30% |
| Calcium | 128mg | 350mg | 22% |
| Polyunsaturated fat | 2.699g | 18% | |
| Vitamin B6 | 0.274mg | 0.047mg | 17% |
| Selenium | 8.9µg | 16% | |
| Potassium | 568mg | 121mg | 13% |
| Magnesium | 69mg | 30mg | 9% |
| Manganese | 0.391mg | 0.605mg | 9% |
| Carbs | 23.54g | 1.87g | 7% |
| Protein | 4.8g | 8.08g | 7% |
| Zinc | 1.62mg | 0.8mg | 7% |
| Fats | 0.63g | 4.78g | 6% |
| Vitamin B2 | 0.114mg | 0.052mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B1 | 0.131mg | 0.081mg | 4% |
| Copper | 0.155mg | 0.193mg | 4% |
| Saturated fat | 0.691g | 3% | |
| Vitamin B5 | 0.203mg | 0.068mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin B3 | 0.743mg | 0.195mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 109kcal | 76kcal | 2% |
| Phosphorus | 80mg | 97mg | 2% |
| Folate | 18µg | 15µg | 1% |
| Net carbs | 15.74g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 17mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1158.8% |
| Contains more OtherOther | +166.7% |
| Contains more ProteinProtein | +68.3% |
| Contains more FatsFats | +658.7% |
| Contains more WaterWater | +22.3% |