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Dashi vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between dashi and garden cress

  • Dashi has more selenium, choline, and vitamin B2; however, garden cress has more vitamin K, vitamin A, vitamin C, copper, and folate.
  • Daily need coverage for vitamin K for garden cress is 396% higher.
  • Garden cress has 149 times less saturated fat than dashi. Dashi has 3.433g of saturated fat, while garden cress has 0.023g.

Food types used in this article are Soup, bouillon cubes and granules, low sodium, dry and Cress, garden, raw.

Infographic

Dashi vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +130.9%
Contains more PhosphorusPhosphorus +118.4%
Contains more SeleniumSelenium +2966.7%
Contains more PotassiumPotassium +96.1%
Contains more IronIron +26.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +155.6%
Contains less SodiumSodium -98.7%

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
5
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +487.2%
Contains more Vitamin CVitamin C +6172.7%
Contains more Vitamin AVitamin A +1284%
Contains more Vitamin B6Vitamin B6 +147%
Contains more Vitamin KVitamin K +710%
Contains more FolateFolate +281%
~equal in Vitamin E ~0.7mg
~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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +542.3%
Contains more FatsFats +1884.3%
Contains more CarbsCarbs +1079.6%
Contains more OtherOther +23.9%
Contains more WaterWater +3787%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +2144.8%
Contains more Poly. FatPolyunsaturated fat +1867.1%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dashi Garden cress
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dashi Garden cress DV% diff.
Vitamin K 66.9µg 541.9µg 396%
Vitamin C 1.1mg 69mg 75%
Selenium 27.6µg 0.9µg 49%
Sodium 1067mg 14mg 46%
Vitamin A 25µg 346µg 36%
Protein 16.7g 2.6g 28%
Polyunsaturated fat 4.485g 0.228g 28%
Manganese 0.553mg 24%
Calories 438kcal 32kcal 20%
Carbs 64.88g 5.5g 20%
Fats 13.89g 0.7g 20%
Copper 0mg 0.17mg 19%
Choline 114.5mg 19.5mg 17%
Saturated fat 3.433g 0.023g 16%
Folate 21µg 80µg 15%
Vitamin B2 0.43mg 0.26mg 13%
Vitamin B12 0.3µg 0µg 13%
Phosphorus 166mg 76mg 13%
Monounsaturated fat 5.365g 0.239g 13%
Calcium 187mg 81mg 11%
Vitamin B6 0.1mg 0.247mg 11%
Potassium 309mg 606mg 9%
Vitamin B3 2.46mg 1mg 9%
Vitamin B5 0.242mg 5%
Magnesium 56mg 38mg 4%
Cholesterol 13mg 0mg 4%
Fiber 0.2g 1.1g 4%
Iron 1.03mg 1.3mg 3%
Vitamin B1 0.1mg 0.08mg 2%
Zinc 0.09mg 0.23mg 1%
Net carbs 64.68g 4.4g N/A
Sugar 14.47g 4.4g N/A
Vitamin E 0.72mg 0.7mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
53%
Dashi
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 10.07g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 1053mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 3.41g)
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.
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.