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Dashi vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the main differences between dashi and sunflower oil?

  • Dashi is richer in vitamin K, selenium, vitamin B2, phosphorus, calcium, vitamin B3, and magnesium, yet sunflower oil is richer in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 269% higher.
  • Sunflower oil contains less sodium.

We used Soup, bouillon cubes and granules, low sodium, dry and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

Infographic

Dashi vs Sunflower oil 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
7
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Copper ~0mg
~equal in Manganese ~0mg

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
10
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1138.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5605.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +619.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -73.6%
Contains more Mono. FatMonounsaturated fat +761.1%
Contains more Poly. FatPolyunsaturated fat +711.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dashi Sunflower oil
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Dashi Sunflower oil DV% diff.
Vitamin E 0.72mg 41.08mg 269%
Polyunsaturated fat 4.485g 36.4g 213%
Fats 13.89g 100g 132%
Monounsaturated fat 5.365g 46.2g 102%
Vitamin K 66.9µg 5.4µg 51%
Selenium 27.6µg 0µg 50%
Sodium 1067mg 0mg 46%
Saturated fat 3.433g 13g 43%
Vitamin B2 0.43mg 0mg 33%
Protein 16.7g 0g 33%
Phosphorus 166mg 0mg 24%
Calories 438kcal 884kcal 22%
Carbs 64.88g 0g 22%
Choline 114.5mg 21%
Calcium 187mg 0mg 19%
Vitamin B3 2.46mg 0mg 15%
Vitamin B12 0.3µg 0µg 13%
Iron 1.03mg 0mg 13%
Magnesium 56mg 0mg 13%
Potassium 309mg 0mg 9%
Vitamin B1 0.1mg 0mg 8%
Vitamin B6 0.1mg 0mg 8%
Folate 21µg 0µg 5%
Cholesterol 13mg 0mg 4%
Vitamin A 25µg 0µg 3%
Fiber 0.2g 0g 1%
Vitamin C 1.1mg 0mg 1%
Zinc 0.09mg 0mg 1%
Net carbs 64.68g 0g N/A
Sugar 14.47g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
53%
Dashi
0%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 1067mg)
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 9.567g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 0)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $1.5)
Which food is richer in minerals?
Dashi
Dashi is relatively richer in minerals
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.