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  6. Buckwheat vs. Dashi

Buckwheat vs. Dashi — In-Depth Nutrition Comparison

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Differences between Buckwheat and Dashi

  • Buckwheat is higher in Copper, however, Dashi is richer in Vitamin K, Selenium, Vitamin B2, Calcium, Choline, Phosphorus, and Vitamin B12.
  • Dashi's daily need coverage for Vitamin K is 54% higher.
  • Buckwheat has less Saturated Fat.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Buckwheat vs Dashi 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.
Buckwheat
Buckwheat
4
:
6
Dashi
Dashi
Contains less Sodium -99.6%
Contains more Zinc +577.8%
Contains more Copper +∞%
Contains more Calcium +2571.4%
Contains more Iron +28.8%
Contains more Phosphorus +137.1%
Contains more Potassium +251.1%
Contains more Selenium +1154.5%
Equal in Magnesium - 56
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Dashi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
Contains less Sodium -99.6%
Contains more Zinc +577.8%
Contains more Copper +∞%
Contains more Calcium +2571.4%
Contains more Iron +28.8%
Contains more Phosphorus +137.1%
Contains more Potassium +251.1%
Contains more Selenium +1154.5%
Equal in Magnesium - 56

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.
Buckwheat
Buckwheat
1
:
10
Dashi
Dashi
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +1002.6%
Contains more Vitamin B3 +161.7%
Contains more Vitamin B6 +29.9%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3421.1%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 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%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +1002.6%
Contains more Vitamin B3 +161.7%
Contains more Vitamin B6 +29.9%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3421.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Dashi
Dashi
Contains more Water +3188.3%
Contains more Protein +394.1%
Contains more Fats +2140.3%
Contains more Carbs +225.4%
Contains more Other +418.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
Contains more Water +3188.3%
Contains more Protein +394.1%
Contains more Fats +2140.3%
Contains more Carbs +225.4%
Contains more Other +418.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Dashi
Dashi
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2753.7%
Contains more Polyunsaturated fat +2285.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Dashi
26% 40% 34%
Saturated Fat: 3.433 g
Monounsaturated Fat: 5.365 g
Polyunsaturated fat: 4.485 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2753.7%
Contains more Polyunsaturated fat +2285.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Dashi Opinion
Net carbs 17.24g 64.68g Dashi
Protein 3.38g 16.7g Dashi
Fats 0.62g 13.89g Dashi
Carbs 19.94g 64.88g Dashi
Calories 92kcal 438kcal Dashi
Fructose 0.1g Buckwheat
Sugar 0.9g 14.47g Buckwheat
Fiber 2.7g 0.2g Buckwheat
Calcium 7mg 187mg Dashi
Iron 0.8mg 1.03mg Dashi
Magnesium 51mg 56mg Dashi
Phosphorus 70mg 166mg Dashi
Potassium 88mg 309mg Dashi
Sodium 4mg 1067mg Buckwheat
Zinc 0.61mg 0.09mg Buckwheat
Copper 0.146mg 0mg Buckwheat
Manganese 0.403mg Buckwheat
Selenium 2.2µg 27.6µg Dashi
Vitamin A 0IU 500IU Dashi
Vitamin A RAE 0µg 25µg Dashi
Vitamin E 0.09mg 0.72mg Dashi
Vitamin C 0mg 1.1mg Dashi
Vitamin B1 0.04mg 0.1mg Dashi
Vitamin B2 0.039mg 0.43mg Dashi
Vitamin B3 0.94mg 2.46mg Dashi
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.1mg Dashi
Folate 14µg 21µg Dashi
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 1.9µg 66.9µg Dashi
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Cholesterol 0mg 13mg Buckwheat
Saturated Fat 0.134g 3.433g Buckwheat
Monounsaturated Fat 0.188g 5.365g Dashi
Polyunsaturated fat 0.188g 4.485g Dashi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Dashi
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
8%
Buckwheat
38%
Dashi
Minerals Daily Need Coverage Score
24%
Buckwheat
53%
Dashi

Comparison summary

Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 51)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $2.4)
Which food is richer in minerals?
Dashi
Dashi is relatively richer in minerals
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 13.57g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1063mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.299g)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.