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.
- Wasabi has a lower glycemic index than semolina.
We used Wasabi, root, raw and Rice, white, long-grain, parboiled, unenriched, dry 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.
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more CalciumCalcium | +80.3% |
| Contains more PotassiumPotassium | +226.4% |
| Contains more IronIron | +39.2% |
| Contains more ZincZinc | +58.8% |
| Contains more CopperCopper | +83.2% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +128% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin B1Vitamin B1 | +71% |
| Contains more Vitamin B3Vitamin B3 | +579.4% |
| Contains more Vitamin B5Vitamin B5 | +231% |
| Contains more Vitamin B6Vitamin B6 | +65% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +600.9% |
| Contains more OtherOther | +170.4% |
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +63.5% |
| Contains more CarbsCarbs | +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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DV% diff. |
| Vitamin C | 41.9mg | 0mg | 47% |
| Selenium | 19.9µg | 36% | |
| Manganese | 0.391mg | 1.035mg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 0.743mg | 5.048mg | 27% |
| Fiber | 7.8g | 1.8g | 24% |
| Carbs | 23.54g | 80.89g | 19% |
| Vitamin B6 | 0.274mg | 0.452mg | 14% |
| Copper | 0.155mg | 0.284mg | 14% |
| Calories | 109kcal | 374kcal | 13% |
| Potassium | 568mg | 174mg | 12% |
| Phosphorus | 80mg | 153mg | 10% |
| Magnesium | 69mg | 27mg | 10% |
| Vitamin B5 | 0.203mg | 0.672mg | 9% |
| Vitamin B1 | 0.131mg | 0.224mg | 8% |
| Calcium | 128mg | 71mg | 6% |
| Zinc | 1.62mg | 1.02mg | 5% |
| Protein | 4.8g | 7.51g | 5% |
| Vitamin B2 | 0.114mg | 0.05mg | 5% |
| Iron | 1.03mg | 0.74mg | 4% |
| Folate | 18µg | 8µg | 3% |
| Polyunsaturated fat | 0.322g | 2% | |
| Fats | 0.63g | 1.03g | 1% |
| Monounsaturated fat | 0.258g | 1% | |
| Saturated fat | 0.294g | 1% | |
| Sodium | 17mg | 2mg | 1% |
| Net carbs | 15.74g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 2µg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
24%
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?
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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.