Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dashi vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are dashi and spinach raw different?

  • Dashi is richer in selenium, vitamin B2, and choline, while spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, and iron.
  • Spinach raw covers your daily need for vitamin K, 347% more than dashi.
  • Dashi contains 54 times more saturated fat than spinach raw. Dashi contains 3.433g of saturated fat, while spinach raw contains 0.063g.

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

Infographic

Dashi vs Spinach raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +88.9%
Contains more PhosphorusPhosphorus +238.8%
Contains more SeleniumSelenium +2660%
Contains more MagnesiumMagnesium +41.1%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +163.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +488.9%
Contains less SodiumSodium -92.6%

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
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B3Vitamin B3 +239.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +493.3%
Contains more Vitamin CVitamin C +2454.5%
Contains more Vitamin AVitamin A +1776%
Contains more Vitamin EVitamin E +181.9%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +621.8%
Contains more FolateFolate +823.8%
~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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +483.9%
Contains more FatsFats +3461.5%
Contains more CarbsCarbs +1687.3%
Contains more OtherOther +29.7%
Contains more WaterWater +3873.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +53550%
Contains more Poly. FatPolyunsaturated fat +2618.2%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Spinach raw DV% diff.
Vitamin K 66.9µg 482.9µg 347%
Vitamin A 25µg 469µg 49%
Selenium 27.6µg 1µg 48%
Folate 21µg 194µg 43%
Sodium 1067mg 79mg 43%
Manganese 0.897mg 39%
Vitamin C 1.1mg 28.1mg 30%
Polyunsaturated fat 4.485g 0.165g 29%
Protein 16.7g 2.86g 28%
Calories 438kcal 23kcal 21%
Fats 13.89g 0.39g 21%
Iron 1.03mg 2.71mg 21%
Carbs 64.88g 3.63g 20%
Vitamin B2 0.43mg 0.189mg 19%
Choline 114.5mg 19.3mg 17%
Phosphorus 166mg 49mg 17%
Saturated fat 3.433g 0.063g 15%
Copper 0mg 0.13mg 14%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.01g 13%
Vitamin B3 2.46mg 0.724mg 11%
Calcium 187mg 99mg 9%
Vitamin E 0.72mg 2.03mg 9%
Fiber 0.2g 2.2g 8%
Potassium 309mg 558mg 7%
Vitamin B6 0.1mg 0.195mg 7%
Magnesium 56mg 79mg 5%
Cholesterol 13mg 0mg 4%
Zinc 0.09mg 0.53mg 4%
Vitamin B1 0.1mg 0.078mg 2%
Vitamin B5 0.065mg 1%
Net carbs 64.68g 1.43g N/A
Sugar 14.47g 0.42g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

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

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
137%
Spinach raw
Minerals Daily Need Coverage Score
53%
Dashi
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 14.05g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 988mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.37g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 32)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.