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  6. Rye vs. Wasabi

Rye vs. Wasabi — In-Depth Nutrition Comparison

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Important differences between Rye and Wasabi

  • Rye has more Manganese, Phosphorus, Fiber, Vitamin B5, Copper, Vitamin B3, Iron, Vitamin B1, and Vitamin B2, however, Wasabi is richer in Vitamin C.
  • Rye's daily need coverage for Manganese is 95% more.
  • Rye contains 7 times more Vitamin B5 than Wasabi. Rye contains 1.456mg of Vitamin B5, while Wasabi contains 0.203mg.

The food varieties used in the comparison are Rye grain and Wasabi, root, raw.

Infographic

Rye vs Wasabi infographic
Infographic link

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.
Rye
Rye
8
:
2
Wasabi
Wasabi
Contains more Iron +155.3%
Contains more Magnesium +59.4%
Contains more Phosphorus +315%
Contains less Sodium -88.2%
Contains more Zinc +63.6%
Contains more Copper +136.8%
Contains more Manganese +559.1%
Contains more Calcium +433.3%
Contains more Potassium +11.4%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +155.3%
Contains more Magnesium +59.4%
Contains more Phosphorus +315%
Contains less Sodium -88.2%
Contains more Zinc +63.6%
Contains more Copper +136.8%
Contains more Manganese +559.1%
Contains more Calcium +433.3%
Contains more Potassium +11.4%

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.
Rye
Rye
8
:
2
Wasabi
Wasabi
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +120.2%
Contains more Vitamin B3 +474.7%
Contains more Vitamin B5 +617.2%
Contains more Folate +111.1%
Contains more Vitamin A +218.2%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.274
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +120.2%
Contains more Vitamin B3 +474.7%
Contains more Vitamin B5 +617.2%
Contains more Folate +111.1%
Contains more Vitamin A +218.2%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Wasabi
Wasabi
Contains more Protein +115.4%
Contains more Fats +158.7%
Contains more Carbs +222.3%
Contains more Water +552%
Contains more Other +22.3%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Wasabi
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 Protein +115.4%
Contains more Fats +158.7%
Contains more Carbs +222.3%
Contains more Water +552%
Contains more Other +22.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Wasabi Opinion
Net carbs 60.76g 15.74g Rye
Protein 10.34g 4.8g Rye
Fats 1.63g 0.63g Rye
Carbs 75.86g 23.54g Rye
Calories 338kcal 109kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Wasabi
Fiber 15.1g 7.8g Rye
Calcium 24mg 128mg Wasabi
Iron 2.63mg 1.03mg Rye
Magnesium 110mg 69mg Rye
Phosphorus 332mg 80mg Rye
Potassium 510mg 568mg Wasabi
Sodium 2mg 17mg Rye
Zinc 2.65mg 1.62mg Rye
Copper 0.367mg 0.155mg Rye
Manganese 2.577mg 0.391mg Rye
Selenium 13.9µg Rye
Vitamin A 11IU 35IU Wasabi
Vitamin A RAE 1µg 2µg Wasabi
Vitamin E 0.85mg Rye
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.316mg 0.131mg Rye
Vitamin B2 0.251mg 0.114mg Rye
Vitamin B3 4.27mg 0.743mg Rye
Vitamin B5 1.456mg 0.203mg Rye
Vitamin B6 0.294mg 0.274mg Rye
Folate 38µg 18µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g Wasabi
Monounsaturated Fat 0.208g Rye
Polyunsaturated fat 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
25%
Wasabi
Minerals Daily Need Coverage Score
98%
Rye
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.197g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 7)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.