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Yolk vs. Wasabi — In-Depth Nutrition Comparison

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A recap on differences between yolk and wasabi

  • Yolk has more vitamin B12, vitamin B5, phosphorus, vitamin D, folate, vitamin B2, and vitamin A; however, wasabi is higher in vitamin C and fiber.
  • Yolk covers your daily cholesterol needs 362% more than wasabi.
  • Wasabi has less cholesterol.
  • The glycemic index of wasabi is higher.

Food varieties used in this article are Egg, yolk, raw, fresh and Wasabi, root, raw.

Infographic

Yolk 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.
Yolk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Wasabi
5
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%
Contains more IronIron +165%
Contains more ZincZinc +42%
Contains more PhosphorusPhosphorus +387.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1280%
Contains more PotassiumPotassium +421.1%
Contains more CopperCopper +101.3%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +610.9%
~equal in Calcium ~128mg

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.
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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%
Contains more Vitamin AVitamin A +18950%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.4%
Contains more Vitamin B2Vitamin B2 +363.2%
Contains more Vitamin B5Vitamin B5 +1372.9%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +711.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2995.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
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
Contains more ProteinProtein +230.4%
Contains more FatsFats +4112.7%
Contains more CarbsCarbs +555.7%
Contains more WaterWater +32.1%
Contains more OtherOther +12.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Wasabi DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Selenium 56µg 102%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.203mg 56%
Vitamin C 0mg 41.9mg 47%
Phosphorus 390mg 80mg 44%
Saturated fat 9.551g 43%
Vitamin A 381µg 2µg 42%
Fats 26.54g 0.63g 40%
Vitamin B2 0.528mg 0.114mg 32%
Folate 146µg 18µg 32%
Fiber 0g 7.8g 31%
Monounsaturated fat 11.738g 29%
Polyunsaturated fat 4.204g 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Protein 15.86g 4.8g 22%
Iron 2.73mg 1.03mg 21%
Vitamin E 2.58mg 17%
Manganese 0.055mg 0.391mg 15%
Magnesium 5mg 69mg 15%
Potassium 109mg 568mg 14%
Calories 322kcal 109kcal 11%
Copper 0.077mg 0.155mg 9%
Carbs 3.59g 23.54g 7%
Zinc 2.3mg 1.62mg 6%
Vitamin B6 0.35mg 0.274mg 6%
Vitamin B1 0.176mg 0.131mg 4%
Vitamin B3 0.024mg 0.743mg 4%
Vitamin K 0.7µg 1%
Sodium 48mg 17mg 1%
Net carbs 3.59g 15.74g N/A
Calcium 129mg 128mg 0%
Sugar 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Wasabi
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
114%
Yolk
23%
Wasabi
Minerals Daily Need Coverage Score
73%
Yolk
36%
Wasabi

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 41)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 9.551g)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.