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Dashi vs. Brown rice — In-Depth Nutrition Comparison

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How are dashi and brown rice different?

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

Soup, bouillon cubes, and granules, low sodium, dry and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Dashi vs Brown rice 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
Dashi
6
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +6133.3%
Contains more PotassiumPotassium +259.3%
Contains more IronIron +83.9%
Contains more PhosphorusPhosphorus +61.2%
Contains more SeleniumSelenium +375.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +688.9%
Contains less SodiumSodium -99.6%

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
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B2Vitamin B2 +523.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33350%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1144.6%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B6Vitamin B6 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg

All nutrients comparison - raw data values

Nutrient Dashi Brown rice DV% diff.
Vitamin K 66.9µg 0.2µg 56%
Sodium 1067mg 4mg 46%
Manganese 0.974mg 42%
Selenium 27.6µg 5.8µg 40%
Protein 16.7g 2.74g 28%
Vitamin B2 0.43mg 0.069mg 28%
Polyunsaturated fat 4.485g 0.366g 27%
Fats 13.89g 0.97g 20%
Choline 114.5mg 9.2mg 19%
Calcium 187mg 3mg 18%
Calories 438kcal 123kcal 16%
Saturated fat 3.433g 0.26g 14%
Carbs 64.88g 25.58g 13%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.369g 12%
Copper 0mg 0.106mg 12%
Starch 24.79g 10%
Phosphorus 166mg 103mg 9%
Vitamin B5 0.38mg 8%
Vitamin B1 0.1mg 0.178mg 7%
Potassium 309mg 86mg 7%
Zinc 0.09mg 0.71mg 6%
Fiber 0.2g 1.6g 6%
Iron 1.03mg 0.56mg 6%
Vitamin E 0.72mg 0.17mg 4%
Magnesium 56mg 39mg 4%
Cholesterol 13mg 0mg 4%
Vitamin A 25µg 0µg 3%
Folate 21µg 9µg 3%
Vitamin B6 0.1mg 0.123mg 2%
Vitamin B3 2.46mg 2.561mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 64.68g 23.98g N/A
Sugar 14.47g 0.24g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +509.5%
Contains more FatsFats +1332%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +406.8%
Contains more WaterWater +2955.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1353.9%
Contains more Poly. FatPolyunsaturated fat +1125.4%
Contains less Sat. FatSaturated fat -92.4%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.