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Dashi vs. Couscous — In-Depth Nutrition Comparison

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Significant differences between dashi and couscous

  • The amount of vitamin K, vitamin B2, phosphorus, choline, calcium, vitamin B12, magnesium, and vitamin A in dashi is higher than in couscous.
  • Dashi covers your daily vitamin K needs 56% more than couscous.
  • Couscous contains less sodium.

Specific food types used in this comparison are Soup, bouillon cubes and granules, low sodium, dry and Couscous, cooked.

Infographic

Dashi vs Couscous 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
5
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +2237.5%
Contains more PotassiumPotassium +432.8%
Contains more IronIron +171.1%
Contains more PhosphorusPhosphorus +654.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +188.9%
Contains less SodiumSodium -99.5%
~equal in Selenium ~27.5µg

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
11
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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +453.8%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B2Vitamin B2 +1492.6%
Contains more Vitamin B3Vitamin B3 +150.3%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +66800%
Contains more FolateFolate +40%
Contains more CholineCholine +3369.7%
~equal in Vitamin D ~0µg

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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +340.6%
Contains more FatsFats +8581.3%
Contains more CarbsCarbs +179.4%
Contains more OtherOther +757.7%
Contains more WaterWater +3055.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +24286.4%
Contains more Poly. FatPolyunsaturated fat +6907.8%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dashi Couscous
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Dashi Couscous DV% diff.
Vitamin K 66.9µg 0.1µg 56%
Sodium 1067mg 5mg 46%
Vitamin B2 0.43mg 0.027mg 31%
Polyunsaturated fat 4.485g 0.064g 29%
Protein 16.7g 3.79g 26%
Fats 13.89g 0.16g 21%
Phosphorus 166mg 22mg 21%
Choline 114.5mg 3.3mg 20%
Calcium 187mg 8mg 18%
Calories 438kcal 112kcal 16%
Saturated fat 3.433g 0.029g 15%
Carbs 64.88g 23.22g 14%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.022g 13%
Magnesium 56mg 8mg 11%
Vitamin B3 2.46mg 0.983mg 9%
Iron 1.03mg 0.38mg 8%
Vitamin B5 0.371mg 7%
Potassium 309mg 58mg 7%
Copper 0mg 0.041mg 5%
Fiber 0.2g 1.4g 5%
Vitamin E 0.72mg 0.13mg 4%
Manganese 0.084mg 4%
Vitamin B6 0.1mg 0.051mg 4%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.1mg 0.063mg 3%
Vitamin A 25µg 0µg 3%
Folate 21µg 15µg 2%
Zinc 0.09mg 0.26mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 64.68g 21.82g N/A
Sugar 14.47g 0.1g N/A
Selenium 27.6µg 27.5µg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Couscous
Minerals Daily Need Coverage Score
53%
Dashi
22%
Couscous

Comparison summary

Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 65)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $1.3)
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?
Couscous
Couscous is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 14.37g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 1062mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 3.404g)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.