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  6. Yam vs. Wasabi

Yam vs. Wasabi — In-Depth Nutrition Comparison

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Differences between Yam and Wasabi

  • Yam is higher in Potassium, however, Wasabi is richer in Vitamin C, Fiber, Zinc, Magnesium, Calcium, Vitamin B2, and Iron.
  • Wasabi's daily need coverage for Vitamin C is 28% higher.

The food types used in this comparison are Yam, raw and Wasabi, root, raw.

Infographic

Yam vs Wasabi 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.
Yam
Yam
5
:
5
Wasabi
Wasabi
Contains more Potassium +43.7%
Contains less Sodium -47.1%
Contains more Copper +14.8%
Contains more Calcium +652.9%
Contains more Iron +90.7%
Contains more Magnesium +228.6%
Contains more Phosphorus +45.5%
Contains more Zinc +575%
Equal in Manganese - 0.391
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Potassium +43.7%
Contains less Sodium -47.1%
Contains more Copper +14.8%
Contains more Calcium +652.9%
Contains more Iron +90.7%
Contains more Magnesium +228.6%
Contains more Phosphorus +45.5%
Contains more Zinc +575%
Equal in Manganese - 0.391

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.
Yam
Yam
6
:
4
Wasabi
Wasabi
Contains more Vitamin A +294.3%
Contains more Vitamin B5 +54.7%
Contains more Folate +27.8%
Contains more Vitamin C +145%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +256.3%
Contains more Vitamin B3 +34.6%
Equal in Vitamin B6 - 0.274
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin A +294.3%
Contains more Vitamin B5 +54.7%
Contains more Folate +27.8%
Contains more Vitamin C +145%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +256.3%
Contains more Vitamin B3 +34.6%
Equal in Vitamin B6 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Wasabi
Wasabi
Contains more Carbs +18.4%
Contains more Protein +213.7%
Contains more Fats +270.6%
Contains more Other +134.1%
Equal in Water - 69.11
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more Carbs +18.4%
Contains more Protein +213.7%
Contains more Fats +270.6%
Contains more Other +134.1%
Equal in Water - 69.11

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Wasabi Opinion
Net carbs 23.78g 15.74g Yam
Protein 1.53g 4.8g Wasabi
Fats 0.17g 0.63g Wasabi
Carbs 27.88g 23.54g Yam
Calories 118kcal 109kcal Yam
Sugar 0.5g Wasabi
Fiber 4.1g 7.8g Wasabi
Calcium 17mg 128mg Wasabi
Iron 0.54mg 1.03mg Wasabi
Magnesium 21mg 69mg Wasabi
Phosphorus 55mg 80mg Wasabi
Potassium 816mg 568mg Yam
Sodium 9mg 17mg Yam
Zinc 0.24mg 1.62mg Wasabi
Copper 0.178mg 0.155mg Yam
Manganese 0.397mg 0.391mg Yam
Selenium 0.7µg Yam
Vitamin A 138IU 35IU Yam
Vitamin A RAE 7µg 2µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 41.9mg Wasabi
Vitamin B1 0.112mg 0.131mg Wasabi
Vitamin B2 0.032mg 0.114mg Wasabi
Vitamin B3 0.552mg 0.743mg Wasabi
Vitamin B5 0.314mg 0.203mg Yam
Vitamin B6 0.293mg 0.274mg Yam
Folate 23µg 18µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g Wasabi
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
25%
Wasabi
Minerals Daily Need Coverage Score
26%
Yam
36%
Wasabi

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 8mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.4)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.