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  6. Dashi vs. Tofu

Dashi vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Dashi and Tofu?

  • Dashi is higher in Vitamin B2, Selenium, Vitamin B3, and Vitamin B12, yet Tofu is higher in Calcium, Copper, Iron, and Zinc.
  • Tofu's daily need coverage for Calcium is 50% more.
  • The amount of Sodium in Tofu is lower.

We used Soup, bouillon cubes and granules, low sodium, dry and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Dashi vs Tofu 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
2
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%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +30.4%
Contains more SeleniumSelenium +58.6%
Contains more CalciumCalcium +265.2%
Contains more IronIron +158.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +1644.4%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -98.7%
~equal in Magnesium ~58mg

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% 30% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Tofu
Tofu
3
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +201.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +321.6%
Contains more Vitamin B3Vitamin B3 +545.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more FolateFolate +38.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
Dashi
3
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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +59.3%
Contains more CarbsCarbs +2233.8%
Contains more OtherOther +59.3%
Contains more WaterWater +2936.1%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +178.7%
Contains less Sat. FatSaturated Fat -63.3%
~equal in Polyunsaturated fat ~4.921g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dashi Tofu Opinion
Calories 438kcal 144kcal Dashi
Protein 16.7g 17.27g Tofu
Fats 13.89g 8.72g Dashi
Vitamin C 1.1mg 0.2mg Dashi
Net carbs 64.68g 0.48g Dashi
Carbs 64.88g 2.78g Dashi
Cholesterol 13mg 0mg Tofu
Magnesium 56mg 58mg Tofu
Calcium 187mg 683mg Tofu
Potassium 309mg 237mg Dashi
Iron 1.03mg 2.66mg Tofu
Sugar 14.47g Tofu
Fiber 0.2g 2.3g Tofu
Copper 0mg 0.378mg Tofu
Zinc 0.09mg 1.57mg Tofu
Phosphorus 166mg 190mg Tofu
Sodium 1067mg 14mg Tofu
Vitamin A 500IU 166IU Dashi
Vitamin A RAE 25µg Dashi
Vitamin E 0.72mg Dashi
Manganese 1.181mg Tofu
Selenium 27.6µg 17.4µg Dashi
Vitamin B1 0.1mg 0.158mg Tofu
Vitamin B2 0.43mg 0.102mg Dashi
Vitamin B3 2.46mg 0.381mg Dashi
Vitamin B5 0.133mg Tofu
Vitamin B6 0.1mg 0.092mg Dashi
Vitamin B12 0.3µg 0µg Dashi
Vitamin K 66.9µg Dashi
Folate 21µg 29µg Tofu
Choline 114.5mg Dashi
Saturated Fat 3.433g 1.261g Tofu
Monounsaturated Fat 5.365g 1.925g Dashi
Polyunsaturated fat 4.485g 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Tofu
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
40%
Dashi
10%
Tofu
Minerals Daily Need Coverage Score
53%
Dashi
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1053mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.172g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.