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Rosemary vs. Wasabi — In-Depth Nutrition Comparison

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Summary of differences between rosemary and wasabi

  • Rosemary has more iron, vitamin A, fiber, manganese, folate, calcium, copper, and vitamin B5, while wasabi has more vitamin C and vitamin B1.
  • Rosemary covers your daily need for iron, 70% more than wasabi.
  • Rosemary contains 84 times more vitamin A than wasabi. While rosemary contains 2924IU of vitamin A, wasabi contains only 35IU.
  • Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of rosemary is 70.

These are the specific foods used in this comparison Rosemary, fresh and Wasabi, root, raw.

Infographic

Rosemary vs Wasabi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Wasabi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +31.9%
Contains more CalciumCalcium +147.7%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +545.6%
Contains more CopperCopper +94.2%
Contains more ManganeseManganese +145.5%
Contains more ZincZinc +74.2%
Contains more PhosphorusPhosphorus +21.2%
Contains less SodiumSodium -34.6%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Wasabi
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +296.1%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more FolateFolate +505.6%
Contains more Vitamin CVitamin C +92.2%
Contains more Vitamin B1Vitamin B1 +263.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more FatsFats +830.2%
Contains more OtherOther +22.9%
Contains more ProteinProtein +45%
Contains more CarbsCarbs +13.7%
~equal in Water ~69.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Wasabi
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Rosemary Wasabi DV% diff.
Iron 6.65mg 1.03mg 70%
Fiber 14.1g 7.8g 25%
Manganese 0.96mg 0.391mg 25%
Folate 109µg 18µg 23%
Vitamin C 21.8mg 41.9mg 22%
Calcium 317mg 128mg 19%
Vitamin A 146µg 2µg 16%
Copper 0.301mg 0.155mg 16%
Saturated fat 2.838g 13%
Vitamin B5 0.804mg 0.203mg 12%
Vitamin B1 0.036mg 0.131mg 8%
Fats 5.86g 0.63g 8%
Polyunsaturated fat 0.901g 6%
Zinc 0.93mg 1.62mg 6%
Vitamin B6 0.336mg 0.274mg 5%
Magnesium 91mg 69mg 5%
Potassium 668mg 568mg 3%
Monounsaturated fat 1.16g 3%
Protein 3.31g 4.8g 3%
Vitamin B2 0.152mg 0.114mg 3%
Phosphorus 66mg 80mg 2%
Calories 131kcal 109kcal 1%
Vitamin B3 0.912mg 0.743mg 1%
Carbs 20.7g 23.54g 1%
Net carbs 6.6g 15.74g N/A
Sodium 26mg 17mg 0%
Tryptophan 0.051mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Rosemary
23%
Wasabi
Minerals Daily Need Coverage Score
75%
Rosemary
36%
Wasabi

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.838g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 29)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.1)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

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