Wasabi vs. Walnut — In-Depth Nutrition Comparison
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A recap on differences between wasabi and walnut
- Wasabi has more vitamin C; however, walnut is higher in copper, manganese, phosphorus, iron, magnesium, vitamin B6, folate, vitamin B1, and zinc.
- Walnut covers your daily copper needs 159% more than wasabi.
- Walnut contains 32 times less vitamin C than wasabi. Wasabi contains 41.9mg of vitamin C, while walnut contains 1.3mg.
- The glycemic index of wasabi is higher.
Food varieties used in this article are Wasabi, root, raw and Nuts, walnuts, english.
Infographic
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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 CalciumCalcium | +30.6% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more MagnesiumMagnesium | +129% |
| Contains more IronIron | +182.5% |
| Contains more CopperCopper | +923.2% |
| Contains more ZincZinc | +90.7% |
| Contains more PhosphorusPhosphorus | +332.5% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +773.1% |
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 | +3123.1% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +31.6% |
| Contains more Vitamin B3Vitamin B3 | +51.4% |
| Contains more Vitamin B5Vitamin B5 | +180.8% |
| Contains more Vitamin B6Vitamin B6 | +96% |
| Contains more FolateFolate | +444.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +71.7% |
| Contains more WaterWater | +1598% |
| Contains more ProteinProtein | +217.3% |
| Contains more FatsFats | +10250.8% |
~equal in
Other
~1.78g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 47.174g | 314% | |
| Copper | 0.155mg | 1.586mg | 159% |
| Manganese | 0.391mg | 3.414mg | 131% |
| Fats | 0.63g | 65.21g | 99% |
| Vitamin C | 41.9mg | 1.3mg | 45% |
| Phosphorus | 80mg | 346mg | 38% |
| Saturated fat | 6.126g | 28% | |
| Calories | 109kcal | 654kcal | 27% |
| Iron | 1.03mg | 2.91mg | 24% |
| Monounsaturated fat | 8.933g | 22% | |
| Magnesium | 69mg | 158mg | 21% |
| Protein | 4.8g | 15.23g | 21% |
| Folate | 18µg | 98µg | 20% |
| Vitamin B6 | 0.274mg | 0.537mg | 20% |
| Vitamin B1 | 0.131mg | 0.341mg | 18% |
| Zinc | 1.62mg | 3.09mg | 13% |
| Selenium | 4.9µg | 9% | |
| Choline | 39.2mg | 7% | |
| Vitamin B5 | 0.203mg | 0.57mg | 7% |
| Vitamin E | 0.7mg | 5% | |
| Fiber | 7.8g | 6.7g | 4% |
| Potassium | 568mg | 441mg | 4% |
| Carbs | 23.54g | 13.71g | 3% |
| Vitamin B2 | 0.114mg | 0.15mg | 3% |
| Calcium | 128mg | 98mg | 3% |
| Vitamin B3 | 0.743mg | 1.125mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 17mg | 2mg | 1% |
| Net carbs | 15.74g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 2µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
36%
152%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Wasabi is cheaper (difference - $3.4)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)