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Dashi vs. Squid — In-Depth Nutrition Comparison

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Significant differences between dashi and squid

  • The amount of vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, and zinc in squid is higher than in dashi.
  • Squid covers your daily vitamin B12 needs 213% more than dashi.
  • Squid has 15 times less saturated fat than dashi. Dashi has 3.433g of saturated fat, while squid has 0.236g.

Specific food types used in this comparison are Soup, bouillon cubes and granules, low sodium, dry and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Dashi vs Squid 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
0
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%
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more PotassiumPotassium +106.1%
Contains more IronIron +952.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +3744.4%
Contains more PhosphorusPhosphorus +249.4%
Contains less SodiumSodium -30.3%
Contains more SeleniumSelenium +224.6%
~equal in Magnesium ~60mg
~equal in Calcium ~180mg

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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +712%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
2
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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +892.1%
Contains more CarbsCarbs +3856.1%
Contains more ProteinProtein +94.5%
Contains more WaterWater +2557.4%
Contains more OtherOther +50.7%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +3211.7%
Contains more Poly. FatPolyunsaturated fat +1573.5%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Squid DV% diff.
Vitamin B12 0.3µg 5.4µg 213%
Iron 1.03mg 10.84mg 123%
Selenium 27.6µg 89.6µg 113%
Copper 0mg 0.998mg 111%
Vitamin B2 0.43mg 1.729mg 100%
Cholesterol 13mg 224mg 70%
Phosphorus 166mg 580mg 59%
Vitamin K 66.9µg 56%
Protein 16.7g 32.48g 32%
Zinc 0.09mg 3.46mg 31%
Polyunsaturated fat 4.485g 0.268g 28%
Carbs 64.88g 1.64g 21%
Choline 114.5mg 21%
Vitamin A 25µg 203µg 20%
Fats 13.89g 1.4g 19%
Vitamin B5 0.9mg 18%
Saturated fat 3.433g 0.236g 15%
Calories 438kcal 158kcal 14%
Sodium 1067mg 744mg 14%
Monounsaturated fat 5.365g 0.162g 13%
Vitamin B6 0.1mg 0.27mg 13%
Potassium 309mg 637mg 10%
Manganese 0.209mg 9%
Vitamin C 1.1mg 8.5mg 8%
Vitamin B1 0.1mg 0.017mg 7%
Vitamin E 0.72mg 5%
Vitamin B3 2.46mg 2.189mg 2%
Calcium 187mg 180mg 1%
Folate 21µg 24µg 1%
Magnesium 56mg 60mg 1%
Fiber 0.2g 0g 1%
Net carbs 64.68g 1.64g N/A
Sugar 14.47g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Squid
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
104%
Squid
Minerals Daily Need Coverage Score
53%
Dashi
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.197g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 211mg)
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 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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.