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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

Wasabi vs Walnut 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
2
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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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.
Wasabi
2
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%
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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.
Wasabi Walnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wasabi Walnut 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?

ok
ok
is better in case of low diet
Wasabi Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
36%
Wasabi
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $3.4)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.