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Dashi vs. Chard raw — In-Depth Nutrition Comparison

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How are dashi and chard raw different?

  • Dashi is richer in selenium, vitamin B2, choline, and phosphorus, while chard raw is higher in vitamin K, vitamin A, vitamin C, and copper.
  • Chard raw covers your daily need for vitamin K, 636% more than dashi.
  • Dashi contains 114 times more saturated fat than chard raw. Dashi contains 3.433g of saturated fat, while chard raw contains 0.03g.

Soup, bouillon cubes and granules, low sodium, dry and Chard, swiss, raw types were used in this article.

Infographic

Dashi vs Chard raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +266.7%
Contains more PhosphorusPhosphorus +260.9%
Contains more SeleniumSelenium +2966.7%
Contains more MagnesiumMagnesium +44.6%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +74.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +300%
Contains less SodiumSodium -80%

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
6
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +377.8%
Contains more Vitamin B3Vitamin B3 +515%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +536.1%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +1124%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin KVitamin K +1140.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +827.8%
Contains more FatsFats +6845%
Contains more CarbsCarbs +1634.8%
Contains more OtherOther +39.4%
Contains more WaterWater +3928.7%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +13312.5%
Contains more Poly. FatPolyunsaturated fat +6307.1%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Chard raw DV% diff.
Vitamin K 66.9µg 830µg 636%
Selenium 27.6µg 0.9µg 49%
Sodium 1067mg 213mg 37%
Vitamin C 1.1mg 30mg 32%
Vitamin A 25µg 306µg 31%
Protein 16.7g 1.8g 30%
Polyunsaturated fat 4.485g 0.07g 29%
Vitamin B2 0.43mg 0.09mg 26%
Calories 438kcal 19kcal 21%
Fats 13.89g 0.2g 21%
Carbs 64.88g 3.74g 20%
Copper 0mg 0.179mg 20%
Choline 114.5mg 18mg 18%
Phosphorus 166mg 46mg 17%
Manganese 0.366mg 16%
Saturated fat 3.433g 0.03g 15%
Calcium 187mg 51mg 14%
Vitamin B3 2.46mg 0.4mg 13%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.04g 13%
Iron 1.03mg 1.8mg 10%
Vitamin E 0.72mg 1.89mg 8%
Magnesium 56mg 81mg 6%
Fiber 0.2g 1.6g 6%
Vitamin B1 0.1mg 0.04mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.172mg 3%
Zinc 0.09mg 0.36mg 2%
Folate 21µg 14µg 2%
Potassium 309mg 379mg 2%
Net carbs 64.68g 2.14g N/A
Sugar 14.47g 1.1g N/A
Vitamin B6 0.1mg 0.099mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Dashi
185%
Chard raw
Minerals Daily Need Coverage Score
53%
Dashi
34%
Chard raw

Comparison summary

Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 32)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 13.37g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 854mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 3.403g)
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.
Which food is richer in vitamins?
?
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.