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  6. Dashi vs. Tofu

Dashi vs. Tofu — In-Depth Nutrition Comparison

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How are dashi and tofu different?

  • Dashi is richer in vitamin K, selenium, vitamin B2, choline, and vitamin B3, while tofu is higher in iron, copper, and calcium.
  • Tofu covers your daily need for iron, 54% more than dashi.
  • Dashi contains 152 times more sodium than tofu. Dashi contains 1067mg of sodium, while tofu contains 7mg.

Soup, bouillon cubes, and granules, low sodium, dry and Tofu, raw, regular, prepared with calcium sulfate types were used 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
4
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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +155.4%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +210.1%
Contains more CalciumCalcium +87.2%
Contains more IronIron +420.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +788.9%
Contains less SodiumSodium -99.3%

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
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 8.3% 14% 25% 99% 46% 0% 23% 38% 167% 16%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +1161.5%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2687.5%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dashi Tofu DV% diff.
Iron 1.03mg 5.36mg 54%
Vitamin K 66.9µg 2.4µg 54%
Sodium 1067mg 7mg 46%
Selenium 27.6µg 8.9µg 34%
Vitamin B2 0.43mg 0.052mg 29%
Manganese 0.605mg 26%
Carbs 64.88g 1.87g 21%
Copper 0mg 0.193mg 21%
Calories 438kcal 76kcal 18%
Protein 16.7g 8.08g 17%
Calcium 187mg 350mg 16%
Choline 114.5mg 28.8mg 16%
Fats 13.89g 4.78g 14%
Vitamin B3 2.46mg 0.195mg 14%
Vitamin B12 0.3µg 0µg 13%
Saturated fat 3.433g 0.691g 12%
Polyunsaturated fat 4.485g 2.699g 12%
Monounsaturated fat 5.365g 1.056g 11%
Phosphorus 166mg 97mg 10%
Magnesium 56mg 30mg 6%
Potassium 309mg 121mg 6%
Zinc 0.09mg 0.8mg 6%
Vitamin E 0.72mg 0.01mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B6 0.1mg 0.047mg 4%
Vitamin A 25µg 3%
Vitamin B1 0.1mg 0.081mg 2%
Folate 21µg 15µg 2%
Vitamin C 1.1mg 0.1mg 1%
Vitamin B5 0.068mg 1%
Protein per 100 calories 3.8g 11g N/A
Calories per 10 g protein 262kcal 94kcal N/A
Weight per 100 calories 23g 132g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Net carbs 64.68g 1.57g N/A
Sugar 14.47g 0.62g N/A
Fiber 0.2g 0.3g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dashi
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
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +106.7%
Contains more FatsFats +190.6%
Contains more CarbsCarbs +3369.5%
Contains more OtherOther +209.7%
Contains more WaterWater +3576.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +408%
Contains more Poly. FatPolyunsaturated fat +66.2%
Contains less Sat. FatSaturated fat -79.9%

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/172476/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.