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Wasabi nutrition, glycemic index, calories, and serving size

Wasabi, root, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wasabi

Wasabi
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, sliced (130 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-10.1 (alkaline)
Calories
109
89% Potassium
87% Fiber
87% Vitamin C
82% Calcium
82% Magnesium
Explanation: The given food contains more Potassium than 89% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin C, Calcium, and Magnesium.

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Macronutrients chart

5% 24% 70% 2%
Protein:
Daily Value: 10%
4.8 g of 50 g
10%
Fats:
Daily Value: 1%
0.63 g of 65 g
1%
Carbs:
Daily Value: 8%
23.54 g of 300 g
8%
Water:
Daily Value: 3%
69.11 g of 2,000 g
3%
Other:
1.92 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 109
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
8%
Total Carbohydrate 24g
32%
Dietary Fiber 8g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 128mg 13%

Iron 1mg 13%

Potassium 568mg 17%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Wasabi nutrition infographic

Wasabi nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 39% 39% 50% 35% 51% 3% 45% 52% 51% 0% 0%
Calcium: 128 mg of 1,000 mg 13%
Iron: 1.03 mg of 8 mg 13%
Magnesium: 69 mg of 420 mg 16%
Phosphorus: 80 mg of 700 mg 11%
Potassium: 568 mg of 3,400 mg 17%
Sodium: 17 mg of 2,300 mg 1%
Zinc: 1.62 mg of 11 mg 15%
Copper: 0.155 mg of 1 mg 17%
Manganese: 0.391 mg of 2 mg 17%
Selenium: µg of 55 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Potassium
568 mg
TOP 11%
Magnesium
69 mg
TOP 18%
Calcium
128 mg
TOP 18%
Copper
0.155 mg
TOP 36%
Manganese
0.391 mg
TOP 41%
Zinc
1.62 mg
TOP 44%
Iron
1.03 mg
TOP 59%
Phosphorus
80 mg
TOP 69%
Sodium
17 mg
TOP 82%

Vitamin coverage chart

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%
Vitamin A: 35 IU of 5,000 IU 1%
Vitamin E : mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 41.9 mg of 90 mg 47%
Vitamin B1: 0.131 mg of 1 mg 11%
Vitamin B2: 0.114 mg of 1 mg 9%
Vitamin B3: 0.743 mg of 16 mg 5%
Vitamin B5: 0.203 mg of 5 mg 4%
Vitamin B6: 0.274 mg of 1 mg 21%
Folate: 18 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
41.9 mg
TOP 13%
Vitamin B1
0.131 mg
TOP 42%
Vitamin B6
0.274 mg
TOP 42%
Folate
18 µg
TOP 50%
Vitamin A
35 IU
TOP 53%
Vitamin B2
0.114 mg
TOP 65%
Vitamin B3
0.743 mg
TOP 73%
Vitamin B5
0.203 mg
TOP 81%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Fiber content ratio for Wasabi

7.8% 15.74%
Sugar: g
Fiber: 7.8 g
Other: 15.74 g

All nutrients for Wasabi per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 11% 62% 4.8g 1.7 times more than Broccoli
Fats 1% 78% 0.63g 52.9 times less than Cheese
Carbs 8% 31% 23.54g 1.2 times less than Rice
Calories 5% 71% 109kcal 2.3 times more than Orange
Fiber 31% 13% 7.8g 3.3 times more than Orange
Calcium 13% 18% 128mg Equal to Milk
Iron 13% 59% 1.03mg 2.5 times less than Beef
Magnesium 16% 18% 69mg 2 times less than Almond
Phosphorus 11% 69% 80mg 2.3 times less than Chicken meat
Potassium 17% 11% 568mg 3.9 times more than Cucumber
Sodium 1% 82% 17mg 28.8 times less than White Bread
Zinc 15% 44% 1.62mg 3.9 times less than Beef
Copper 17% 36% 0.16mg 1.1 times more than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 47% 13% 41.9mg 1.3 times less than Lemon
Vitamin B1 11% 42% 0.13mg 2 times less than Pea
Vitamin B2 9% 65% 0.11mg 1.1 times less than Avocado
Vitamin B3 5% 73% 0.74mg 12.9 times less than Turkey meat
Vitamin B5 4% 81% 0.2mg 5.6 times less than Sunflower seed
Vitamin B6 21% 42% 0.27mg 2.3 times more than Oat
Folate 5% 50% 18µg 3.4 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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