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Wasabi vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between wasabi and yogurt?

  • Wasabi is richer in vitamin C, fiber, manganese, vitamin B6, copper, magnesium, potassium, and iron, yet yogurt is richer in vitamin B12 and vitamin B2.
  • Wasabi's daily need coverage for vitamin C is 47% higher.
  • Yogurt has a lower glycemic index than wasabi.

We used Wasabi, root, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Wasabi vs Yogurt 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
8
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%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +527.3%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +302.8%
Contains more IronIron +1371.4%
Contains more CopperCopper +811.8%
Contains more ZincZinc +211.5%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +4244.4%
Contains more PhosphorusPhosphorus +68.8%

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
6
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%
Yogurt
5
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +469.6%
Contains more Vitamin B3Vitamin B3 +257.2%
Contains more Vitamin B6Vitamin B6 +334.9%
Contains more FolateFolate +157.1%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +61.5%
Contains more CarbsCarbs +553.9%
Contains more OtherOther +166.7%
Contains more ProteinProtein +112.3%
Contains more WaterWater +23.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wasabi Yogurt
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wasabi Yogurt DV% diff.
Vitamin C 41.9mg 0mg 47%
Vitamin B12 0µg 0.75µg 31%
Fiber 7.8g 0g 31%
Selenium 9.7µg 18%
Manganese 0.391mg 0.009mg 17%
Vitamin B6 0.274mg 0.063mg 16%
Copper 0.155mg 0.017mg 15%
Magnesium 69mg 11mg 14%
Potassium 568mg 141mg 13%
Vitamin B2 0.114mg 0.278mg 13%
Iron 1.03mg 0.07mg 12%
Protein 4.8g 10.19g 11%
Zinc 1.62mg 0.52mg 10%
Vitamin B1 0.131mg 0.023mg 9%
Phosphorus 80mg 135mg 8%
Carbs 23.54g 3.6g 7%
Vitamin B3 0.743mg 0.208mg 3%
Vitamin B5 0.203mg 0.331mg 3%
Calories 109kcal 59kcal 3%
Folate 18µg 7µg 3%
Choline 15.1mg 3%
Calcium 128mg 110mg 2%
Cholesterol 0mg 5mg 2%
Saturated fat 0.117g 1%
Sodium 17mg 36mg 1%
Fats 0.63g 0.39g 0%
Net carbs 15.74g 3.6g N/A
Sugar 3.24g N/A
Vitamin A 2µg 1µg 0%
Vitamin E 0.01mg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
36%
Wasabi
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 22)
Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.117g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.