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Dashi vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between dashi and club sandwich

  • Dashi has more vitamin K, vitamin B2, choline, and calcium; however, club sandwich is richer in vitamin B3, vitamin B6, zinc, and copper.
  • Dashi's daily need coverage for vitamin K is 49% more.
  • Dashi contains 2 times more choline than club sandwich. Dashi contains 114.5mg of choline, while club sandwich contains 47.8mg.
  • Club sandwich contains less sodium.

The food varieties used in the comparison are Soup, bouillon cubes and granules, low sodium, dry and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Dashi vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +96.8%
Contains more PotassiumPotassium +36.7%
Contains more SeleniumSelenium +11.3%
Contains more IronIron +33%
Contains more CopperCopper +∞%
Contains more ZincZinc +1388.9%
Contains more PhosphorusPhosphorus +29.5%
Contains less SodiumSodium -41%
~equal in Manganese ~mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +18%
Contains more Vitamin B2Vitamin B2 +131.2%
Contains more Vitamin KVitamin K +669%
Contains more CholineCholine +139.5%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin B3Vitamin B3 +126.6%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more FolateFolate +47.6%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +72.5%
Contains more CarbsCarbs +226.5%
Contains more WaterWater +2183.5%
~equal in Protein ~17.19g
~equal in Other ~2.37g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +81.9%
Contains more Poly. FatPolyunsaturated fat +138.6%
~equal in Saturated fat ~3.109g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Club sandwich DV% diff.
Vitamin K 66.9µg 8.7µg 49%
Vitamin B2 0.43mg 0.186mg 19%
Vitamin B3 2.46mg 5.575mg 19%
Sodium 1067mg 630mg 19%
Vitamin B5 0.826mg 17%
Polyunsaturated fat 4.485g 1.88g 17%
Vitamin B6 0.1mg 0.296mg 15%
Carbs 64.88g 19.87g 15%
Choline 114.5mg 47.8mg 12%
Zinc 0.09mg 1.34mg 11%
Calories 438kcal 220kcal 11%
Cholesterol 13mg 46mg 11%
Copper 0mg 0.089mg 10%
Calcium 187mg 95mg 9%
Fats 13.89g 8.05g 9%
Vitamin B12 0.3µg 0.47µg 7%
Phosphorus 166mg 215mg 7%
Magnesium 56mg 32mg 6%
Monounsaturated fat 5.365g 2.949g 6%
Vitamin B1 0.1mg 0.172mg 6%
Selenium 27.6µg 24.8µg 5%
Iron 1.03mg 1.37mg 4%
Vitamin C 1.1mg 4.4mg 4%
Fiber 0.2g 1.2g 4%
Folate 21µg 31µg 3%
Potassium 309mg 226mg 2%
Saturated fat 3.433g 3.109g 1%
Vitamin E 0.72mg 0.61mg 1%
Vitamin D 0µg 0.1µg 1%
Protein 16.7g 17.19g 1%
Vitamin A 25µg 35µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 64.68g 18.67g N/A
Sugar 14.47g 4.68g N/A
Trans fat 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
53%
Dashi
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 9.79g)
Which food contains less Sodium?
Club sandwich
Club sandwich contains less Sodium (difference - 437mg)
Which food is lower in Saturated fat?
Club sandwich
Club sandwich is lower in Saturated fat (difference - 0.324g)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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 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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.