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  6. Dashi vs. Tofu

Dashi vs. Tofu — In-Depth Nutrition Comparison

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How are Dashi and Tofu different?

  • Dashi is richer in Vitamin K, Selenium, Vitamin B2, Choline, and Vitamin B3, while Tofu is higher in Iron, Copper, and Calcium.
  • Tofu covers your daily need of Iron 54% more than Dashi.
  • Dashi contains 152 times more Sodium than Tofu. Dashi contains 1067mg of Sodium, while Tofu contains 7mg.

Soup, bouillon cubes and granules, low sodium, dry and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.

Infographic

Dashi vs Tofu 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.
Dashi
Dashi
4
:
6
Tofu
Tofu
Contains more Magnesium +86.7%
Contains more Phosphorus +71.1%
Contains more Potassium +155.4%
Contains more Selenium +210.1%
Contains more Calcium +87.2%
Contains more Iron +420.4%
Contains less Sodium -99.3%
Contains more Zinc +788.9%
Contains more Copper +∞%
Dashi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +86.7%
Contains more Phosphorus +71.1%
Contains more Potassium +155.4%
Contains more Selenium +210.1%
Contains more Calcium +87.2%
Contains more Iron +420.4%
Contains less Sodium -99.3%
Contains more Zinc +788.9%
Contains more Copper +∞%

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.
Dashi
Dashi
10
:
1
Tofu
Tofu
Contains more Vitamin A +488.2%
Contains more Vitamin E +7100%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +1161.5%
Contains more Vitamin B6 +112.8%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2687.5%
Dashi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 15% 0% 4% 25% 100% 47% 0% 24% 16% 38% 168%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +488.2%
Contains more Vitamin E +7100%
Contains more Vitamin C +1000%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +1161.5%
Contains more Vitamin B6 +112.8%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2687.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
Dashi
4
:
1
Tofu
Tofu
Contains more Protein +106.7%
Contains more Fats +190.6%
Contains more Carbs +3369.5%
Contains more Other +209.7%
Contains more Water +3576.1%
Dashi
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +106.7%
Contains more Fats +190.6%
Contains more Carbs +3369.5%
Contains more Other +209.7%
Contains more Water +3576.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
Dashi
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +408%
Contains more Polyunsaturated fat +66.2%
Contains less Saturated Fat -79.9%
Dashi
26% 40% 34%
Saturated Fat: 3.433 g
Monounsaturated Fat: 5.365 g
Polyunsaturated fat: 4.485 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +408%
Contains more Polyunsaturated fat +66.2%
Contains less Saturated Fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Tofu Opinion
Net carbs 64.68g 1.57g Dashi
Protein 16.7g 8.08g Dashi
Fats 13.89g 4.78g Dashi
Carbs 64.88g 1.87g Dashi
Calories 438kcal 76kcal Dashi
Sugar 14.47g 0.62g Tofu
Fiber 0.2g 0.3g Tofu
Calcium 187mg 350mg Tofu
Iron 1.03mg 5.36mg Tofu
Magnesium 56mg 30mg Dashi
Phosphorus 166mg 97mg Dashi
Potassium 309mg 121mg Dashi
Sodium 1067mg 7mg Tofu
Zinc 0.09mg 0.8mg Tofu
Copper 0mg 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 27.6µg 8.9µg Dashi
Vitamin A 500IU 85IU Dashi
Vitamin A RAE 25µg Dashi
Vitamin E 0.72mg 0.01mg Dashi
Vitamin C 1.1mg 0.1mg Dashi
Vitamin B1 0.1mg 0.081mg Dashi
Vitamin B2 0.43mg 0.052mg Dashi
Vitamin B3 2.46mg 0.195mg Dashi
Vitamin B5 0.068mg Tofu
Vitamin B6 0.1mg 0.047mg Dashi
Folate 21µg 15µg Dashi
Vitamin B12 0.3µg 0µg Dashi
Vitamin K 66.9µg 2.4µg Dashi
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 13mg 0mg Tofu
Saturated Fat 3.433g 0.691g Tofu
Monounsaturated Fat 5.365g 1.056g Dashi
Polyunsaturated fat 4.485g 2.699g Dashi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Dashi
6%
Tofu
Minerals Daily Need Coverage Score
53%
Dashi
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 13.85g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1060mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.742g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.