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  6. Cottage cheese vs. Dashi

Cottage cheese vs. Dashi — In-Depth Nutrition Comparison

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Summary of differences between cottage cheese and dashi

  • The amount of vitamin K, selenium, vitamin B2, choline, vitamin B3, iron, magnesium, and calcium in dashi is higher than in cottage cheese.
  • Dashi covers your daily need for vitamin K, 56% more than cottage cheese.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Cottage cheese vs Dashi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Dashi
Dashi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more CopperCopper +∞%
Contains more ZincZinc +344.4%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +125.3%
Contains more PotassiumPotassium +197.1%
Contains more IronIron +1371.4%
Contains more SeleniumSelenium +184.5%
~equal in Phosphorus ~166mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Dashi
Dashi
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin AVitamin A +48%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +43.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B2Vitamin B2 +163.8%
Contains more Vitamin B3Vitamin B3 +2384.8%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +522.3%

All nutrients comparison - raw data values

Nutrient Cottage cheese Dashi DV% diff.
Vitamin K 0µg 66.9µg 56%
Selenium 9.7µg 27.6µg 33%
Sodium 364mg 1067mg 31%
Polyunsaturated fat 0.123g 4.485g 29%
Carbs 3.38g 64.88g 21%
Vitamin B2 0.163mg 0.43mg 21%
Choline 18.4mg 114.5mg 17%
Calories 98kcal 438kcal 17%
Fats 4.3g 13.89g 15%
Vitamin B3 0.099mg 2.46mg 15%
Iron 0.07mg 1.03mg 12%
Magnesium 8mg 56mg 11%
Protein 11.12g 16.7g 11%
Monounsaturated fat 0.778g 5.365g 11%
Vitamin B5 0.557mg 11%
Calcium 83mg 187mg 10%
Saturated fat 1.718g 3.433g 8%
Potassium 104mg 309mg 6%
Vitamin B1 0.027mg 0.1mg 6%
Vitamin B12 0.43µg 0.3µg 5%
Vitamin E 0.08mg 0.72mg 4%
Vitamin B6 0.046mg 0.1mg 4%
Zinc 0.4mg 0.09mg 3%
Copper 0.029mg 0mg 3%
Folate 12µg 21µg 2%
Vitamin C 0mg 1.1mg 1%
Vitamin A 37µg 25µg 1%
Vitamin D 0.1µg 0µg 1%
Cholesterol 17mg 13mg 1%
Fiber 0g 0.2g 1%
Phosphorus 159mg 166mg 1%
Net carbs 3.38g 64.68g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 14.47g N/A
Manganese 0.002mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Dashi
Dashi
4
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 WaterWater +3369.1%
Contains more ProteinProtein +50.2%
Contains more FatsFats +223%
Contains more CarbsCarbs +1819.5%
Contains more OtherOther +58.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +589.6%
Contains more Poly. FatPolyunsaturated fat +3546.3%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.