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Dashi vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between dashi and sunflower seeds?

  • Dashi is higher in vitamin K, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, iron, folate, and selenium.
  • Sunflower seeds' daily need coverage for vitamin E is 230% more.

We used Soup, bouillon cubes and granules, low sodium, dry and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Dashi vs Sunflower seeds infographic
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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
1
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +139.7%
Contains more MagnesiumMagnesium +480.4%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +409.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +297.6%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +92%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +107.8%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +4784.7%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +981%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
1
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +224.4%
Contains more ProteinProtein +24.4%
Contains more FatsFats +270.5%
Contains more WaterWater +105.7%
Contains more OtherOther +35.9%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Mono. FatMonounsaturated fat +245.3%
Contains more Poly. FatPolyunsaturated fat +415.9%

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 seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dashi Sunflower seeds DV% diff.
Vitamin E 0.72mg 35.17mg 230%
Copper 0mg 1.8mg 200%
Polyunsaturated fat 4.485g 23.137g 124%
Vitamin B1 0.1mg 1.48mg 115%
Vitamin B6 0.1mg 1.345mg 96%
Manganese 1.95mg 85%
Phosphorus 166mg 660mg 71%
Magnesium 56mg 325mg 64%
Fats 13.89g 51.46g 58%
Vitamin K 66.9µg 0µg 56%
Iron 1.03mg 5.25mg 53%
Folate 21µg 227µg 52%
Sodium 1067mg 9mg 46%
Selenium 27.6µg 53µg 46%
Zinc 0.09mg 5mg 45%
Vitamin B3 2.46mg 8.335mg 37%
Fiber 0.2g 8.6g 34%
Monounsaturated fat 5.365g 18.528g 33%
Vitamin B5 1.13mg 23%
Carbs 64.88g 20g 15%
Vitamin B12 0.3µg 0µg 13%
Calcium 187mg 78mg 11%
Choline 114.5mg 55.1mg 11%
Potassium 309mg 645mg 10%
Protein 16.7g 20.78g 8%
Calories 438kcal 584kcal 7%
Vitamin B2 0.43mg 0.355mg 6%
Saturated fat 3.433g 4.455g 5%
Cholesterol 13mg 0mg 4%
Vitamin A 25µg 3µg 2%
Vitamin C 1.1mg 1.4mg 0%
Net carbs 64.68g 11.4g N/A
Sugar 14.47g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
53%
Dashi
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 11.85g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1058mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 1.022g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 20)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $1.6)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.