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  6. Cod vs. Dashi

Cod vs. Dashi — In-Depth Nutrition Comparison

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What are the main differences between cod and dashi?

  • Cod is richer in vitamin B12, vitamin B6, and selenium, yet dashi is richer in vitamin K, vitamin B2, calcium, and vitamin A.
  • Dashi's daily need coverage for vitamin K is 56% higher.
  • Cod has 3 times more cholesterol than dashi. Cod has 43mg of cholesterol, while dashi has 13mg.

We used Fish, cod, Atlantic, raw and Soup, bouillon cubes, and granules, low sodium, dry types in this comparison.

Infographic

Cod 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.
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Dashi
Dashi
3
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 PotassiumPotassium +33.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +19.9%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1068.8%
Contains more IronIron +171.1%

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.
Cod
Cod
4
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Dashi
Dashi
8
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +145%
Contains more Vitamin B12Vitamin B12 +203.3%
Contains more Vitamin AVitamin A +108.3%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B2Vitamin B2 +561.5%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin KVitamin K +66800%
Contains more FolateFolate +200%
Contains more CholineCholine +75.6%
~equal in Vitamin C ~1.1mg

All nutrients comparison - raw data values

Nutrient Cod Dashi DV% diff.
Vitamin B5 153mg 3060%
Vitamin K 0.1µg 66.9µg 56%
Sodium 54mg 1067mg 44%
Vitamin B2 0.065mg 0.43mg 28%
Polyunsaturated fat 0.231g 4.485g 28%
Vitamin B12 0.91µg 0.3µg 25%
Carbs 0g 64.88g 22%
Fats 0.67g 13.89g 20%
Calories 82kcal 438kcal 18%
Calcium 16mg 187mg 17%
Saturated fat 0.131g 3.433g 15%
Monounsaturated fat 0.094g 5.365g 13%
Vitamin B6 0.245mg 0.1mg 11%
Cholesterol 43mg 13mg 10%
Selenium 33.1µg 27.6µg 10%
Choline 65.2mg 114.5mg 9%
Iron 0.38mg 1.03mg 8%
Magnesium 32mg 56mg 6%
Phosphorus 203mg 166mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Folate 7µg 21µg 4%
Potassium 413mg 309mg 3%
Copper 0.028mg 0mg 3%
Zinc 0.45mg 0.09mg 3%
Vitamin B1 0.076mg 0.1mg 2%
Vitamin B3 2.063mg 2.46mg 2%
Protein 17.81g 16.7g 2%
Manganese 0.015mg 1%
Vitamin E 0.64mg 0.72mg 1%
Vitamin A 12µg 25µg 1%
Fiber 0g 0.2g 1%
Vitamin C 1mg 1.1mg 0%
Net carbs 0g 64.68g N/A
Sugar 0g 14.47g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Dashi
Dashi
3
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 +3431.3%
Contains more FatsFats +1973.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +643.3%
~equal in Protein ~16.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -96.2%
Contains more Mono. FatMonounsaturated fat +5607.4%
Contains more Poly. FatPolyunsaturated fat +1841.6%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.