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Dashi vs. Béchamel sauce — In-Depth Nutrition Comparison

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What are the main differences between dashi and béchamel sauce?

  • Dashi is richer in vitamin K, selenium, vitamin B2, choline, vitamin B3, iron, magnesium, and phosphorus, yet béchamel sauce is richer in vitamin D.
  • Dashi's daily need coverage for vitamin K is 55% higher.
  • Dashi has 9 times more vitamin B3 than béchamel sauce. Dashi has 2.46mg of vitamin B3, while béchamel sauce has 0.261mg.
  • Béchamel sauce contains less sodium.

We used Soup, bouillon cubes and granules, low sodium, dry and Sauce, homemade, white, thin types in this comparison.

Infographic

Dashi vs Béchamel sauce 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +273.3%
Contains more CalciumCalcium +48.4%
Contains more PotassiumPotassium +89.6%
Contains more IronIron +390.5%
Contains more PhosphorusPhosphorus +64.4%
Contains more SeleniumSelenium +736.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +366.7%
Contains less SodiumSodium -69.3%

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
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%
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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +37.5%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +133.7%
Contains more Vitamin B3Vitamin B3 +842.5%
Contains more Vitamin B6Vitamin B6 +143.9%
Contains more Vitamin KVitamin K +11050%
Contains more FolateFolate +133.3%
Contains more CholineCholine +712.1%
Contains more Vitamin AVitamin A +192%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +343%
Contains more FatsFats +106.4%
Contains more CarbsCarbs +776.8%
Contains more OtherOther +54.9%
Contains more WaterWater +3407%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains more Mono. FatMonounsaturated fat +100.9%
Contains more Poly. FatPolyunsaturated fat +182.8%
Contains less Sat. FatSaturated fat -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Béchamel sauce DV% diff.
Vitamin K 66.9µg 0.6µg 55%
Selenium 27.6µg 3.3µg 44%
Sodium 1067mg 328mg 32%
Protein 16.7g 3.77g 26%
Polyunsaturated fat 4.485g 1.586g 19%
Carbs 64.88g 7.4g 19%
Vitamin B2 0.43mg 0.184mg 19%
Choline 114.5mg 14.1mg 18%
Calories 438kcal 105kcal 17%
Vitamin B3 2.46mg 0.261mg 14%
Fats 13.89g 6.73g 11%
Iron 1.03mg 0.21mg 10%
Magnesium 56mg 15mg 10%
Phosphorus 166mg 101mg 9%
Vitamin B5 0.339mg 7%
Monounsaturated fat 5.365g 2.67g 7%
Vitamin D 0µg 1.2µg 6%
Saturated fat 3.433g 2.152g 6%
Vitamin D 0IU 49IU 6%
Calcium 187mg 126mg 6%
Vitamin A 25µg 73µg 5%
Vitamin B6 0.1mg 0.041mg 5%
Vitamin E 0.72mg 0.17mg 4%
Vitamin B1 0.1mg 0.055mg 4%
Potassium 309mg 163mg 4%
Folate 21µg 9µg 3%
Zinc 0.09mg 0.42mg 3%
Cholesterol 13mg 8mg 2%
Manganese 0.024mg 1%
Copper 0mg 0.013mg 1%
Vitamin C 1.1mg 0.8mg 0%
Net carbs 64.68g 7.3g N/A
Sugar 14.47g 4.78g N/A
Fiber 0.2g 0.1g 0%
Vitamin B12 0.3µg 0.3µg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
39%
Dashi
15%
Béchamel sauce
Minerals Daily Need Coverage Score
53%
Dashi
19%
Béchamel sauce

Comparison summary

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 Cholesterol?
Béchamel sauce
Béchamel sauce is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Béchamel sauce
Béchamel sauce is lower in Sugar (difference - 9.69g)
Which food contains less Sodium?
Béchamel sauce
Béchamel sauce contains less Sodium (difference - 739mg)
Which food is lower in Saturated fat?
Béchamel sauce
Béchamel sauce is lower in Saturated fat (difference - 1.281g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.