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Dashi vs. Cheese sauce — In-Depth Nutrition Comparison

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Differences between dashi and cheese sauce

  • Dashi is higher in iron; however, cheese sauce is richer in folate, vitamin B2, phosphorus, copper, zinc, vitamin B1, and vitamin B12.
  • Cheese sauce's daily need coverage for sodium is 93% higher.
  • Dashi has 2 times more iron than cheese sauce. While dashi has 1.03mg of iron, cheese sauce has only 0.5mg.
  • Dashi has less saturated fat.

The food types used in this comparison are Soup, bouillon cubes and granules, low sodium, dry and Sauce, cheese sauce mix, dry.

Infographic

Dashi vs Cheese 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
4
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 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +106%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +38.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +1133.3%
Contains more PhosphorusPhosphorus +70.5%
~equal in Calcium ~204mg

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
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 3.7% 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 3% 19% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101% 0%
Contains more Vitamin CVitamin C +22.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +124%
Contains more Vitamin B1Vitamin B1 +111%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin B12Vitamin B12 +53.3%
Contains more FolateFolate +538.1%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.399mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
2
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
8% 18% 61% 4% 10%
Protein: 7.68 g
Fats: 18.33 g
Carbs: 60.52 g
Water: 3.78 g
Other: 9.69 g
Contains more ProteinProtein +117.4%
Contains more FatsFats +32%
Contains more WaterWater +64.3%
Contains more OtherOther +334.5%
~equal in Carbs ~60.52g

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
52% 42% 6%
Saturated fat: Sat. Fat 8.44 g
Monounsaturated fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Poly. FatPolyunsaturated fat +356.3%
Contains more Mono. FatMonounsaturated fat +28%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Cheese sauce DV% diff.
Sodium 1067mg 3202mg 93%
Vitamin K 66.9µg 56%
Selenium 27.6µg 50%
Vitamin B5 1.499mg 30%
Folate 21µg 134µg 28%
Saturated fat 3.433g 8.44g 23%
Polyunsaturated fat 4.485g 0.983g 23%
Choline 114.5mg 21%
Vitamin B2 0.43mg 0.678mg 19%
Protein 16.7g 7.68g 18%
Phosphorus 166mg 283mg 17%
Copper 0mg 0.085mg 9%
Zinc 0.09mg 1.11mg 9%
Vitamin B1 0.1mg 0.211mg 9%
Iron 1.03mg 0.5mg 7%
Fats 13.89g 18.33g 7%
Vitamin B12 0.3µg 0.46µg 7%
Vitamin B6 0.1mg 0.182mg 6%
Magnesium 56mg 36mg 5%
Vitamin E 0.72mg 5%
Potassium 309mg 428mg 4%
Monounsaturated fat 5.365g 6.868g 4%
Cholesterol 13mg 23mg 3%
Vitamin A 25µg 56µg 3%
Fiber 0.2g 1g 3%
Calcium 187mg 204mg 2%
Manganese 0.052mg 2%
Carbs 64.88g 60.52g 1%
Calories 438kcal 438kcal 0%
Vitamin C 1.1mg 0.9mg 0%
Net carbs 64.68g 59.52g N/A
Sugar 14.47g 10.26g N/A
Vitamin B3 2.46mg 2.399mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Cheese sauce
Low Calories diet Equal
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
44%
Cheese sauce
Minerals Daily Need Coverage Score
53%
Dashi
75%
Cheese sauce

Comparison summary

Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Dashi
Dashi contains less Sodium (difference - 2135mg)
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 5.007g)
Which food is lower in Sugar?
Cheese sauce
Cheese sauce is lower in Sugar (difference - 4.21g)
Which food is richer in minerals?
Cheese sauce
Cheese sauce is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cheese sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171584/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.