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Dashi vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between Dashi and Marinara sauce?

  • Dashi is higher in Selenium, Vitamin K, Vitamin B2, Phosphorus, Choline, Calcium, and Vitamin B12, yet Marinara sauce is higher in Vitamin E.
  • Dashi's daily need coverage for Selenium is 48% more.
  • The amount of Sodium in Marinara sauce is lower.

We used Soup, bouillon cubes and granules, low sodium, dry and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Dashi vs Marinara sauce infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +592.6%
Contains more IronIron +32.1%
Contains more PhosphorusPhosphorus +388.2%
Contains more SeleniumSelenium +2409.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +122.2%
Contains less SodiumSodium -97.2%
~equal in Potassium ~319mg

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% 30% 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 6.7% 39% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +604.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +381.3%
Contains more FolateFolate +61.5%
Contains more CholineCholine +735.8%
Contains more Vitamin CVitamin C +81.8%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B3Vitamin B3 +59.2%
Contains more Vitamin B6Vitamin B6 +73%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1084.4%
Contains more FatsFats +838.5%
Contains more CarbsCarbs +705%
Contains more OtherOther +34.3%
Contains more WaterWater +3699.6%

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
16% 36% 48%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated Fat +1323.1%
Contains more Poly. FatPolyunsaturated fat +782.9%
Contains less Sat. FatSaturated Fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dashi Marinara sauce
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 Marinara sauce Opinion
Calories 438kcal 51kcal Dashi
Protein 16.7g 1.41g Dashi
Fats 13.89g 1.48g Dashi
Vitamin C 1.1mg 2mg Marinara sauce
Net carbs 64.68g 6.26g Dashi
Carbs 64.88g 8.06g Dashi
Cholesterol 13mg 2mg Marinara sauce
Magnesium 56mg 18mg Dashi
Calcium 187mg 27mg Dashi
Potassium 309mg 319mg Marinara sauce
Iron 1.03mg 0.78mg Dashi
Sugar 14.47g 5.5g Marinara sauce
Fiber 0.2g 1.8g Marinara sauce
Copper 0mg 0.081mg Marinara sauce
Zinc 0.09mg 0.2mg Marinara sauce
Phosphorus 166mg 34mg Dashi
Sodium 1067mg 30mg Marinara sauce
Vitamin A 500IU 650IU Marinara sauce
Vitamin A 25µg 33µg Marinara sauce
Vitamin E 0.72mg 2.4mg Marinara sauce
Manganese 0.137mg Marinara sauce
Selenium 27.6µg 1.1µg Dashi
Vitamin B1 0.1mg 0.024mg Dashi
Vitamin B2 0.43mg 0.061mg Dashi
Vitamin B3 2.46mg 3.917mg Marinara sauce
Vitamin B6 0.1mg 0.173mg Marinara sauce
Vitamin B12 0.3µg 0µg Dashi
Vitamin K 66.9µg 13.9µg Dashi
Folate 21µg 13µg Dashi
Choline 114.5mg 13.7mg Dashi
Saturated Fat 3.433g 0.17g Marinara sauce
Monounsaturated Fat 5.365g 0.377g Dashi
Polyunsaturated fat 4.485g 0.508g Dashi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Marinara sauce
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
40%
Dashi
21%
Marinara sauce
Minerals Daily Need Coverage Score
53%
Dashi
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 8.97g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1037mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 3.263g)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.