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  6. Wasabi vs. Wakame

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 from 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
Wasabi
3
:
6
Wakame
Wakame
Contains more Potassium +1036%
Contains less Sodium -98.1%
Contains more Zinc +326.3%
Contains more Calcium +17.2%
Contains more Iron +111.7%
Contains more Magnesium +55.1%
Contains more Copper +83.2%
Contains more Manganese +258.1%
Equal in Phosphorus - 80
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +1036%
Contains less Sodium -98.1%
Contains more Zinc +326.3%
Contains more Calcium +17.2%
Contains more Iron +111.7%
Contains more Magnesium +55.1%
Contains more Copper +83.2%
Contains more Manganese +258.1%
Equal in Phosphorus - 80

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
Wasabi
3
:
7
Wakame
Wakame
Contains more Vitamin C +1296.7%
Contains more Vitamin B1 +118.3%
Contains more Vitamin B6 +13600%
Contains more Vitamin A +928.6%
Contains more Vitamin B2 +101.8%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +243.3%
Contains more Folate +988.9%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +1296.7%
Contains more Vitamin B1 +118.3%
Contains more Vitamin B6 +13600%
Contains more Vitamin A +928.6%
Contains more Vitamin B2 +101.8%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B5 +243.3%
Contains more Folate +988.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
:
3
Wakame
Wakame
Contains more Protein +58.4%
Contains more Carbs +157.5%
Contains more Water +15.7%
Contains more Other +275%
Equal in Fats - 0.64
Wasabi
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% 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 Protein +58.4%
Contains more Carbs +157.5%
Contains more Water +15.7%
Contains more Other +275%
Equal in Fats - 0.64

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 Opinion
Net carbs 15.74g 8.64g Wasabi
Protein 4.8g 3.03g Wasabi
Fats 0.63g 0.64g Wakame
Carbs 23.54g 9.14g Wasabi
Calories 109kcal 45kcal Wasabi
Sugar 0.65g Wasabi
Fiber 7.8g 0.5g Wasabi
Calcium 128mg 150mg Wakame
Iron 1.03mg 2.18mg Wakame
Magnesium 69mg 107mg Wakame
Phosphorus 80mg 80mg
Potassium 568mg 50mg Wasabi
Sodium 17mg 872mg Wasabi
Zinc 1.62mg 0.38mg Wasabi
Copper 0.155mg 0.284mg Wakame
Manganese 0.391mg 1.4mg Wakame
Selenium 0.7µg Wakame
Vitamin A 35IU 360IU Wakame
Vitamin A RAE 2µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 41.9mg 3mg Wasabi
Vitamin B1 0.131mg 0.06mg Wasabi
Vitamin B2 0.114mg 0.23mg Wakame
Vitamin B3 0.743mg 1.6mg Wakame
Vitamin B5 0.203mg 0.697mg Wakame
Vitamin B6 0.274mg 0.002mg Wasabi
Folate 18µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Wasabi
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Wasabi
29%
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.