Wasabi vs. Semolina — In-Depth Nutrition Comparison
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What are the main differences between Wasabi and Semolina?
- Wasabi is richer in Vitamin C, Fiber, Potassium, and Magnesium, yet Semolina is richer in Manganese, Vitamin B3, Copper, Vitamin B6, Phosphorus, and Vitamin B5.
- Wasabi's daily need coverage for Vitamin C is 47% higher.
- Wasabi has 4 times more Fiber than Semolina. Wasabi has 7.8g of Fiber, while Semolina has 1.8g.
We used Wasabi, root, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
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.
Contains
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Calcium
+80.3%
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Iron
+39.2%
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Magnesium
+155.6%
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Potassium
+226.4%
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Zinc
+58.8%
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Phosphorus
+91.3%
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less
Sodium
-88.2%
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Copper
+83.2%
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Manganese
+164.7%
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Calcium
+80.3%
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Iron
+39.2%
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Magnesium
+155.6%
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Potassium
+226.4%
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Zinc
+58.8%
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Phosphorus
+91.3%
Contains
less
Sodium
-88.2%
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Copper
+83.2%
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Manganese
+164.7%
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+128%
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Folate
+125%
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Vitamin B1
+71%
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Vitamin B3
+579.4%
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Vitamin B5
+231%
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Vitamin B6
+65%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+128%
Contains
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Folate
+125%
Contains
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Vitamin B1
+71%
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Vitamin B3
+579.4%
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Vitamin B5
+231%
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Vitamin B6
+65%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+600.9%
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Other
+170.4%
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Protein
+56.5%
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Fats
+63.5%
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Carbs
+243.6%
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Water
+600.9%
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Other
+170.4%
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Protein
+56.5%
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Fats
+63.5%
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Carbs
+243.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.74g | 79.09g |
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| Protein | 4.8g | 7.51g |
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| Fats | 0.63g | 1.03g |
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| Carbs | 23.54g | 80.89g |
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| Calories | 109kcal | 374kcal |
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| Starch | 68.29g |
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| Fructose | 0.02g |
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| Sugar | 0.33g |
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| Fiber | 7.8g | 1.8g |
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| Calcium | 128mg | 71mg |
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| Iron | 1.03mg | 0.74mg |
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| Magnesium | 69mg | 27mg |
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| Phosphorus | 80mg | 153mg |
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| Potassium | 568mg | 174mg |
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| Sodium | 17mg | 2mg |
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| Zinc | 1.62mg | 1.02mg |
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| Copper | 0.155mg | 0.284mg |
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| Manganese | 0.391mg | 1.035mg |
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| Selenium | 19.9µg |
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| Vitamin A | 35IU | 0IU |
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| Vitamin A RAE | 2µg |
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| Vitamin E | 0.03mg |
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| Vitamin C | 41.9mg | 0mg |
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| Vitamin B1 | 0.131mg | 0.224mg |
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| Vitamin B2 | 0.114mg | 0.05mg |
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| Vitamin B3 | 0.743mg | 5.048mg |
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| Vitamin B5 | 0.203mg | 0.672mg |
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| Vitamin B6 | 0.274mg | 0.452mg |
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| Folate | 18µg | 8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.103mg |
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| Threonine | 0.271mg |
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| Isoleucine | 0.339mg |
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| Leucine | 0.656mg |
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| Lysine | 0.215mg |
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| Methionine | 0.183mg |
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| Phenylalanine | 0.398mg |
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| Valine | 0.47mg |
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| Histidine | 0.185mg |
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| Saturated Fat | 0.294g |
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| Monounsaturated Fat | 0.258g |
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| Polyunsaturated fat | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
25%
26%
Minerals Daily Need Coverage Score
36%
52%
Comparison summary
Which food is lower in Sugar?
Wasabi is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Wasabi is lower in Saturated Fat (difference - 0.294g)
Which food is lower in glycemic index?
Wasabi is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 15mg)
Which food is cheaper?
Semolina is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.