Wasabi vs. Horseradish: Which Is Better?

What Is the Difference Between Wasabi and Horseradish?

Horseradish and wasabi are pungent condiments that add flavor and a little heat to various culinary dishes. Nutritionally, products from the wasabi plant and horseradish root provide similar health benefits. They’re both low in calories, and their origin plants are rich in nutrients like vitamin C. However, their differences after processing may help you decide which to buy at the supermarket or enjoy at your favorite Japanese restaurant.^{1, 3}

So, what is wasabi made of? Fresh wasabi paste is made when the wasabi rhizome or wasabi root is sent through a grater, creating a chemical reaction with its oils. It’s prized for its sharp flavor and herbal undertone. Unfortunately, real wasabi isn’t readily available in most grocery stores. In fact, it can be challenging to find and pretty expensive, as authentic Japanese wasabi only grows in Japanese stream beds under specific conditions.

Horseradish is easier to cultivate and is found globally. If you’re comparing horseradish vs wasabi taste-wise, horseradish is definitely the spicier of the two. Its pungency is unmistakable, while real wasabi has a somewhat sweet aftertaste.

Which One Is Better: Wasabi or Horseradish?

Here at Signos, we believe the choice between wasabi and horseradish is a personal one based on taste preferences and culinary application. Wasabi is often paired with Japanese cuisines like sushi or sashimi, while horseradish pairs well with foods like roast beef and sandwiches. However, dietary choices involve more than taste. Let’s break down their nutrition profiles so you can make an informed decision next time you need a little spice in your meals.

Wasabi contains significant isothiocyanates, which have been studied for their anti-inflammatory, neuroprotective, and anti-cancer properties. One tablespoon provides approximately 58 calories and small amounts of micronutrients, including potassium, calcium, and magnesium. Horseradish also contains similar nutrients and boasts antimicrobial and antioxidant properties. However, it is lower in calories than wasabi, as one tablespoon of horseradish provides just seven calories.^{2, 4, 5, 6}

Whether you opt for wasabi or horseradish, both offer potential health benefits and intense flavor. Let your tastebuds guide you!

Nutrition

Several factors are considered when comparing the nutritional values of wasabi and horseradish to determine which is healthier. Both spicy condiments are low in calories, but wasabi tends to be higher in protein, carbohydrates, and fat overall. Those following a strict calorie-conscious diet may prefer horseradish with their meals.

Additionally, both condiments contain small amounts of vitamins and minerals. However, wasabi includes a significantly higher amount of sodium than horseradish. One tablespoon of horseradish provides 63 milligrams (mg) of sodium, while the same serving size of wasabi provides 678 mg. Those monitoring their sodium levels for heart or kidney health may need to limit their intake of wasabi.^{5, 6}

Still, both wasabi and horseradish contain isothiocyanates that offer anti-inflammatory and antimicrobial properties. And, of course, health benefits will vary depending on the product's authenticity. For example, fake wasabi products do not contain the same compounds as real wasabi. Often, fake wasabi is a green paste mixture of horseradish, mustard, and green food coloring. Some might call that green horseradish. You may find it used as a flavoring in various snacks, such as trail mix.

Glycemic Index

Wasabi and horseradish have negligible carb content, meaning they won’t significantly impact your blood sugar levels when consumed alone. You’ll find both condiments on the low end of the glycemic index, which measures how quickly a food raises your blood glucose levels post-consumption.^{7, 8}

Those monitoring their blood sugar may find these condiments safe ways to flavor their meals without sacrificing their health goals. Still, be mindful of the other ingredients and their effects on blood glucose levels, especially if you don’t have access to their food labels. 

Vitamins

The wasabi plant and horseradish root are rich in various vitamins. However, much of their vitamin content is lost during processing, leaving varying nutrient profiles in the final products. For example, many wasabi products don’t contain mention-worthy amounts of vitamin C, despite wasabi leaves containing a significant amount in nature. However, the spicy condiment contains trace amounts of vitamins like vitamins B6 and K. Horseradish, on the other hand, contains higher levels of vitamin C.¹‍

Minerals

Wasabi and horseradish contain different minerals that contribute to their competing nutritional profiles. However, they both contain a small amount of potassium, essential for heart health, electrolyte balance, and muscle function. They also include a comparable amount of magnesium, which the body uses for bone health and muscle and nerve function. Furthermore, both horseradish and wasabi contain a small amount of calcium, which is a key player in bone health, hormone production, and muscle contraction, among other things.

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