Wasabi vs. Pesto — In-Depth Nutrition Comparison

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What are the main differences between wasabi and pesto?

Wasabi is richer in vitamin C, fiber, and vitamin B6, yet pesto is richer in vitamin B2, vitamin A, vitamin B5, phosphorus, calcium, and manganese.
Wasabi's daily need coverage for vitamin C is 47% higher.
Wasabi has 4 times more fiber than pesto. Wasabi has 7.8g of fiber, while pesto has 1.8g.
Wasabi contains less sodium.

We used Wasabi, root, raw and Sauce, pesto, ready-to-serve, refrigerated 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.

Wasabi

Pesto

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%

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

~equal in Potassium ~560mg

~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.

Wasabi

Pesto

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

Contains more Vitamin AVitamin A	+3750%
Contains more Vitamin B1Vitamin B1	+29.8%
Contains more Vitamin B2Vitamin B2	+528.9%
Contains more Vitamin B5Vitamin B5	+737.4%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

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