Pesto vs. Wasabi — In-Depth Nutrition Comparison

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What are the main differences between pesto and wasabi?

Pesto is richer in vitamin B2, vitamin A, vitamin B5, phosphorus, calcium, and manganese, yet wasabi is richer in vitamin C, fiber, and vitamin B6.
Wasabi's daily need coverage for vitamin C is 47% higher.
Pesto has 44 times more vitamin A than wasabi. Pesto has 1544 IU of vitamin A, while wasabi has 35 IU.
Wasabi contains less sodium.

We used Sauce, pesto, ready-to-serve, refrigerated and Wasabi, root, raw types in this comparison.

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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.

Pesto

Wasabi

Contains more CalciumCalcium	+139.1%
Contains more PhosphorusPhosphorus	+241.3%
Contains more ManganeseManganese	+49.9%

Contains more MagnesiumMagnesium	+46.8%
Contains more IronIron	+80.7%
Contains more CopperCopper	+93.8%
Contains more ZincZinc	+21.8%
Contains less SodiumSodium	-97.2%

~equal in Potassium ~568mg

~equal in Selenium ~µg

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.

Pesto

Wasabi

Contains more Vitamin AVitamin A	+3750%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+29.8%
Contains more Vitamin B2Vitamin B2	+528.9%
Contains more Vitamin B5Vitamin B5	+737.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+42.1%
Contains more Vitamin B6Vitamin B6	+106%
Contains more FolateFolate	+12.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	151.1µg		126%
Fats	37.6g	0.63g	57%
Monounsaturated fat	22.155g		55%
Vitamin E	7.27mg		48%
Vitamin C	0mg	41.9mg	47%
Vitamin B2	0.717mg	0.114mg	46%
Polyunsaturated fat	6.546g		44%
Saturated fat	7.07g		32%
Vitamin B5	1.7mg	0.203mg	30%
Phosphorus	273mg	80mg	28%
Sodium	603mg	17mg	25%
Fiber	1.8g	7.8g	24%
Calcium	306mg	128mg	18%
Calories	418kcal	109kcal	15%
Vitamin B6	0.133mg	0.274mg	11%
Protein	9.83g	4.8g	10%
Copper	0.08mg	0.155mg	8%
Vitamin A	77µg	2µg	8%
Manganese	0.586mg	0.391mg	8%
Iron	0.57mg	1.03mg	6%
Magnesium	47mg	69mg	5%
Carbs	10.09g	23.54g	4%
Zinc	1.33mg	1.62mg	3%
Vitamin B1	0.17mg	0.131mg	3%
Starch	2.2g		1%
Vitamin B3	0.523mg	0.743mg	1%
Folate	16µg	18µg	1%
Protein per 100 calories	2.4g	4.4g	N/A
Calories per 10 g protein	425kcal	227kcal	N/A
Weight per 100 calories	24g	92g	N/A
Unsaturated / Saturated Fat ratio	4.1		N/A
Net carbs	8.29g	15.74g	N/A
Potassium	560mg	568mg	0%
Sugar	6.33g		N/A
Trans fat	0.398g	0g	N/A
Omega-3 - EPA	0.002g		N/A
Omega-3 - ALA	1.268g		N/A
Omega-3 - DPA	0.004g		N/A
Omega-3 - Eicosatrienoic acid	0.002g		N/A
Omega-6 - Gamma-linoleic acid	0.058g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.007g		N/A
Omega-6 - Eicosadienoic acid	0.021g		N/A
Omega-6 - Linoleic acid	4.783g		N/A