Wasabi vs. Watercress — In-Depth Nutrition Comparison
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Differences between wasabi and watercress
- Wasabi is higher in fiber, zinc, magnesium, vitamin B6, iron, copper, potassium, and manganese; however, watercress is richer in vitamin A.
- Watercress's daily need coverage for vitamin A is 63% higher.
- Wasabi has 16 times more fiber than watercress. While wasabi has 7.8g of fiber, watercress has only 0.5g.
The food types used in this comparison are Wasabi, root, raw and Watercress, raw.
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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 | +228.6% |
| Contains more PotassiumPotassium | +72.1% |
| Contains more IronIron | +415% |
| Contains more CopperCopper | +101.3% |
| Contains more ZincZinc | +1372.7% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -58.5% |
| Contains more ManganeseManganese | +60.2% |
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 B1Vitamin B1 | +45.6% |
| Contains more Vitamin B3Vitamin B3 | +271.5% |
| Contains more Vitamin B6Vitamin B6 | +112.4% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +7900% |
| Contains more Vitamin B5Vitamin B5 | +52.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +108.7% |
| Contains more FatsFats | +530% |
| Contains more CarbsCarbs | +1724.8% |
| Contains more OtherOther | +60% |
| Contains more WaterWater | +37.6% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Fiber | 7.8g | 0.5g | 29% |
| Vitamin A | 2µg | 160µg | 18% |
| Zinc | 1.62mg | 0.11mg | 14% |
| Vitamin B6 | 0.274mg | 0.129mg | 11% |
| Magnesium | 69mg | 21mg | 11% |
| Iron | 1.03mg | 0.2mg | 10% |
| Copper | 0.155mg | 0.077mg | 9% |
| Carbs | 23.54g | 1.29g | 7% |
| Potassium | 568mg | 330mg | 7% |
| Vitamin E | 1mg | 7% | |
| Manganese | 0.391mg | 0.244mg | 6% |
| Calories | 109kcal | 11kcal | 5% |
| Protein | 4.8g | 2.3g | 5% |
| Vitamin B3 | 0.743mg | 0.2mg | 3% |
| Vitamin B1 | 0.131mg | 0.09mg | 3% |
| Phosphorus | 80mg | 60mg | 3% |
| Selenium | 0.9µg | 2% | |
| Vitamin B5 | 0.203mg | 0.31mg | 2% |
| Folate | 18µg | 9µg | 2% |
| Choline | 9mg | 2% | |
| Sodium | 17mg | 41mg | 1% |
| Calcium | 128mg | 120mg | 1% |
| Vitamin C | 41.9mg | 43mg | 1% |
| Fats | 0.63g | 0.1g | 1% |
| Net carbs | 15.74g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Vitamin B2 | 0.114mg | 0.12mg | 0% |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.008g | 0% | |
| Polyunsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 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%
74%
Minerals Daily Need Coverage Score
36%
18%
Comparison summary
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 9)
Which food is cheaper?
Watercress is cheaper (difference - $1.6)
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 0.027g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.