Wasabi vs. Yam — In-Depth Nutrition Comparison
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Differences between wasabi and yam
- Wasabi is higher in vitamin C, fiber, zinc, magnesium, calcium, vitamin B2, and iron; however, yam is richer in potassium.
- Wasabi's daily need coverage for vitamin C is 28% higher.
- Wasabi has 8 times more calcium than yam. While wasabi has 128mg of calcium, yam has only 17mg.
The food types used in this comparison are Wasabi, root, raw and Yam, 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 CalciumCalcium | +652.9% |
| Contains more IronIron | +90.7% |
| Contains more ZincZinc | +575% |
| Contains more PhosphorusPhosphorus | +45.5% |
| Contains more PotassiumPotassium | +43.7% |
| Contains more CopperCopper | +14.8% |
| Contains less SodiumSodium | -47.1% |
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 | +145% |
| Contains more Vitamin B1Vitamin B1 | +17% |
| Contains more Vitamin B2Vitamin B2 | +256.3% |
| Contains more Vitamin B3Vitamin B3 | +34.6% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B5Vitamin B5 | +54.7% |
| Contains more FolateFolate | +27.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41.9mg | 17.1mg | 28% |
| Fiber | 7.8g | 4.1g | 15% |
| Zinc | 1.62mg | 0.24mg | 13% |
| Magnesium | 69mg | 21mg | 11% |
| Calcium | 128mg | 17mg | 11% |
| Protein | 4.8g | 1.53g | 7% |
| Potassium | 568mg | 816mg | 7% |
| Vitamin B2 | 0.114mg | 0.032mg | 6% |
| Iron | 1.03mg | 0.54mg | 6% |
| Phosphorus | 80mg | 55mg | 4% |
| Copper | 0.155mg | 0.178mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B1 | 0.131mg | 0.112mg | 2% |
| Vitamin B5 | 0.203mg | 0.314mg | 2% |
| Folate | 18µg | 23µg | 1% |
| Vitamin A | 2µg | 7µg | 1% |
| Vitamin B6 | 0.274mg | 0.293mg | 1% |
| Carbs | 23.54g | 27.88g | 1% |
| Selenium | 0.7µg | 1% | |
| Polyunsaturated fat | 0.076g | 1% | |
| Fats | 0.63g | 0.17g | 1% |
| Vitamin B3 | 0.743mg | 0.552mg | 1% |
| Calories | 109kcal | 118kcal | 0% |
| Net carbs | 15.74g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 17mg | 9mg | 0% |
| Manganese | 0.391mg | 0.397mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +213.7% |
| Contains more FatsFats | +270.6% |
| Contains more OtherOther | +134.1% |
| Contains more CarbsCarbs | +18.4% |
~equal in
Water
~69.6g