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Wasabi vs. Wakame — In-Depth Nutrition Comparison

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How are wasabi and wakame different?

  • Wasabi is higher in vitamin C, fiber, vitamin B6, potassium, and zinc; however, wakame is richer in folate, manganese, iron, and copper.
  • Daily need coverage for folate for wakame is 45% higher.
  • Wasabi contains 137 times more vitamin B6 than wakame. While wasabi contains 0.274mg of vitamin B6, wakame contains only 0.002mg.
  • Wasabi has less sodium.

Wasabi, root, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Wasabi vs Wakame 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%
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1036%
Contains more ZincZinc +326.3%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +55.1%
Contains more CalciumCalcium +17.2%
Contains more IronIron +111.7%
Contains more CopperCopper +83.2%
Contains more ManganeseManganese +258.1%
~equal in Phosphorus ~80mg

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
3
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%
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +1296.7%
Contains more Vitamin B1Vitamin B1 +118.3%
Contains more Vitamin B6Vitamin B6 +13600%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B2Vitamin B2 +101.8%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B5Vitamin B5 +243.3%
Contains more FolateFolate +988.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +58.4%
Contains more CarbsCarbs +157.5%
Contains more WaterWater +15.7%
Contains more OtherOther +275%
~equal in Fats ~0.64g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Wakame DV% diff.
Folate 18µg 196µg 45%
Manganese 0.391mg 1.4mg 44%
Vitamin C 41.9mg 3mg 43%
Sodium 17mg 872mg 37%
Fiber 7.8g 0.5g 29%
Vitamin B6 0.274mg 0.002mg 21%
Potassium 568mg 50mg 15%
Iron 1.03mg 2.18mg 14%
Copper 0.155mg 0.284mg 14%
Zinc 1.62mg 0.38mg 11%
Vitamin B5 0.203mg 0.697mg 10%
Vitamin B2 0.114mg 0.23mg 9%
Magnesium 69mg 107mg 9%
Vitamin E 1mg 7%
Vitamin B1 0.131mg 0.06mg 6%
Carbs 23.54g 9.14g 5%
Vitamin B3 0.743mg 1.6mg 5%
Protein 4.8g 3.03g 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Calories 109kcal 45kcal 3%
Vitamin A 2µg 18µg 2%
Calcium 128mg 150mg 2%
Selenium 0.7µg 1%
Saturated fat 0.13g 1%
Polyunsaturated fat 0.218g 1%
Fats 0.63g 0.64g 0%
Net carbs 15.74g 8.64g N/A
Sugar 0.65g N/A
Phosphorus 80mg 80mg 0%
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
36%
Wasabi
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 855mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 41)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.6)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.