Peanut butter vs. Wasabi — In-Depth Nutrition Comparison

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How are peanut butter and wasabi different?

Peanut butter is richer in fats, vitamin B3, manganese, protein, phosphorus, copper, magnesium, vitamin B5, and folate, while wasabi is higher in vitamin C.
Peanut butter covers your daily need for fats 78% more than wasabi.
Peanut butter contains 18 times more vitamin B3 than wasabi. Peanut butter contains 13.112mg of vitamin B3, while wasabi contains 0.743mg.
Wasabi has a higher glycemic index (41) than peanut butter (14).

Peanut butter, smooth style, without salt and Wasabi, root, raw types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut butter

Wasabi

Contains more MagnesiumMagnesium	+143.5%
Contains more IronIron	+68.9%
Contains more CopperCopper	+172.3%
Contains more ZincZinc	+54.9%
Contains more PhosphorusPhosphorus	+318.8%
Contains more ManganeseManganese	+325.8%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium

+161.2%

~equal in Potassium ~568mg

~equal in Sodium ~17mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut butter

Wasabi

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+14.5%
Contains more Vitamin B2Vitamin B2	+68.4%
Contains more Vitamin B3Vitamin B3	+1664.7%
Contains more Vitamin B5Vitamin B5	+460.1%
Contains more Vitamin B6Vitamin B6	+60.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+383.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.535g		84%
Fats	51.36g	0.63g	78%
Vitamin B3	13.112mg	0.743mg	77%
Omega-6 (Linoleic acid)	12.215g		72%
Monounsaturated fat	25.941g		65%
Vitamin E	9.1mg		61%
Manganese	1.665mg	0.391mg	55%
Vitamin C	0mg	41.9mg	47%
Saturated fat	10.325g		47%
Phosphorus	335mg	80mg	36%
Protein	22.21g	4.8g	35%
Copper	0.422mg	0.155mg	30%
Calories	598kcal	109kcal	24%
Magnesium	168mg	69mg	24%
Vitamin B5	1.137mg	0.203mg	19%
Folate	87µg	18µg	17%
Vitamin B6	0.441mg	0.274mg	13%
Fiber	5g	7.8g	11%
Choline	63mg		11%
Iron	1.74mg	1.03mg	9%
Calcium	49mg	128mg	8%
Zinc	2.51mg	1.62mg	8%
Selenium	4.1µg		7%
Vitamin B2	0.192mg	0.114mg	6%
Vitamin B1	0.15mg	0.131mg	2%
Omega-3 (ALA)	0.027g		2%
Starch	3.56g		1%
Protein per 100 calories	3.7g	4.4g	N/A
Calories per 10 g protein	269kcal	227kcal	N/A
Weight per 100 calories	17g	92g	N/A
Unsaturated / Saturated Fat ratio	3.7		N/A
Net carbs	17.31g	15.74g	N/A
Carbs	22.31g	23.54g	0%
Potassium	558mg	568mg	0%
Sugar	10.49g		N/A
Sodium	17mg	17mg	0%
Vitamin A	0µg	2µg	0%
Vitamin K	0.3µg		0%
Trans fat	0.075g	0g	N/A
Tryptophan	0.231mg		0%
Threonine	0.525mg		0%
Isoleucine	0.616mg		0%
Leucine	1.546mg		0%
Lysine	0.681mg		0%
Methionine	0.265mg		0%
Phenylalanine	1.202mg		0%
Valine	0.782mg		0%
Histidine	0.557mg		0%
Fructose	0.12g		0%
Omega-3 (Eicosatrienoic acid)	0.01g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A