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Dashi vs. Quinoa — In-Depth Nutrition Comparison

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How are dashi and quinoa different?

  • Dashi is richer in vitamin K, selenium, vitamin B2, calcium, choline, vitamin B3, and vitamin B12, while quinoa is higher in copper.
  • Dashi covers your daily need for vitamin K, 56% more than quinoa.
  • Quinoa is lower in sodium.

Soup, bouillon cubes and granules, low sodium, dry and Quinoa, cooked types were used in this article.

Infographic

Dashi vs Quinoa 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
3
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%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +79.7%
Contains more SeleniumSelenium +885.7%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +44.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +1111.1%
Contains less SodiumSodium -99.3%
~equal in Phosphorus ~152mg

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
8
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%
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +497.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +397.8%
Contains more Vitamin B6Vitamin B6 +23%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~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
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +279.5%
Contains more FatsFats +623.4%
Contains more CarbsCarbs +204.6%
Contains more OtherOther +189.6%
Contains more WaterWater +3013.5%

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +916.1%
Contains more Poly. FatPolyunsaturated fat +316%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Quinoa DV% diff.
Vitamin K 66.9µg 0µg 56%
Sodium 1067mg 7mg 46%
Selenium 27.6µg 2.8µg 45%
Manganese 0.631mg 27%
Vitamin B2 0.43mg 0.11mg 25%
Protein 16.7g 4.4g 25%
Polyunsaturated fat 4.485g 1.078g 23%
Copper 0mg 0.192mg 21%
Fats 13.89g 1.92g 18%
Choline 114.5mg 23mg 17%
Calcium 187mg 17mg 17%
Calories 438kcal 120kcal 16%
Carbs 64.88g 21.3g 15%
Saturated fat 3.433g 0.231g 15%
Vitamin B3 2.46mg 0.412mg 13%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.528g 12%
Fiber 0.2g 2.8g 10%
Zinc 0.09mg 1.09mg 9%
Starch 17.63g 7%
Iron 1.03mg 1.49mg 6%
Folate 21µg 42µg 5%
Potassium 309mg 172mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 25µg 0µg 3%
Vitamin B6 0.1mg 0.123mg 2%
Phosphorus 166mg 152mg 2%
Magnesium 56mg 64mg 2%
Vitamin B1 0.1mg 0.107mg 1%
Vitamin E 0.72mg 0.63mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 64.68g 18.5g N/A
Sugar 14.47g 0.87g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
53%
Dashi
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 13.6g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1060mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 3.202g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.