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  6. Dashi vs. Watercress

Dashi vs. Watercress — In-Depth Nutrition Comparison

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Important differences between dashi and watercress

  • Dashi has more selenium, vitamin B2, choline, phosphorus, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 153% more.
  • Dashi contains 127 times more saturated fat than watercress. Dashi contains 3.433g of saturated fat, while watercress contains 0.027g.

The food varieties used in the comparison are Soup, bouillon cubes, and granules, low sodium, dry and Watercress, raw.

Infographic

Dashi vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +55.8%
Contains more IronIron +415%
Contains more PhosphorusPhosphorus +176.7%
Contains more SeleniumSelenium +2966.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +22.2%
Contains less SodiumSodium -96.2%
~equal in Potassium ~330mg

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
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +1130%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1172.2%
Contains more Vitamin CVitamin C +3809.1%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +273.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg

All nutrients comparison - raw data values

Nutrient Dashi Watercress DV% diff.
Vitamin K 66.9µg 250µg 153%
Selenium 27.6µg 0.9µg 49%
Vitamin C 1.1mg 43mg 47%
Sodium 1067mg 41mg 45%
Polyunsaturated fat 4.485g 0.035g 30%
Protein 16.7g 2.3g 29%
Vitamin B2 0.43mg 0.12mg 24%
Calories 438kcal 11kcal 21%
Fats 13.89g 0.1g 21%
Carbs 64.88g 1.29g 21%
Choline 114.5mg 9mg 19%
Phosphorus 166mg 60mg 15%
Vitamin A 25µg 160µg 15%
Saturated fat 3.433g 0.027g 15%
Vitamin B3 2.46mg 0.2mg 14%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.365g 0.008g 13%
Manganese 0.244mg 11%
Iron 1.03mg 0.2mg 10%
Copper 0mg 0.077mg 9%
Magnesium 56mg 21mg 8%
Calcium 187mg 120mg 7%
Vitamin B5 0.31mg 6%
Cholesterol 13mg 0mg 4%
Folate 21µg 9µg 3%
Vitamin E 0.72mg 1mg 2%
Vitamin B6 0.1mg 0.129mg 2%
Vitamin B1 0.1mg 0.09mg 1%
Fiber 0.2g 0.5g 1%
Potassium 309mg 330mg 1%
Net carbs 64.68g 0.79g N/A
Sugar 14.47g 0.2g N/A
Zinc 0.09mg 0.11mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +626.1%
Contains more FatsFats +13790%
Contains more CarbsCarbs +4929.5%
Contains more OtherOther +85.8%
Contains more WaterWater +4035.2%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +66962.5%
Contains more Poly. FatPolyunsaturated fat +12714.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.