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Dashi vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between dashi and yogurt?

  • Dashi is higher in vitamin K, selenium, choline, vitamin B3, iron, vitamin B2, and magnesium, yet yogurt is higher in vitamin B12.
  • Dashi's daily need coverage for vitamin K is 56% more.
  • Dashi has 30 times more sodium than yogurt. While dashi has 1067mg of sodium, yogurt has only 36mg.

We used Soup, bouillon cubes and granules, low sodium, dry and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Dashi vs Yogurt 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
6
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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +119.1%
Contains more IronIron +1371.4%
Contains more PhosphorusPhosphorus +23%
Contains more SeleniumSelenium +184.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +477.8%
Contains less SodiumSodium -96.6%

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%
Yogurt
2
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2400%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +1082.7%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +658.3%
Contains more Vitamin B12Vitamin B12 +150%
~equal in Vitamin D ~0µg

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +63.9%
Contains more FatsFats +3461.5%
Contains more CarbsCarbs +1702.2%
Contains more OtherOther +209.7%
Contains more WaterWater +3600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +10022.6%
Contains more Poly. FatPolyunsaturated fat +37275%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dashi Yogurt
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 Yogurt DV% diff.
Vitamin K 66.9µg 0µg 56%
Sodium 1067mg 36mg 45%
Selenium 27.6µg 9.7µg 33%
Polyunsaturated fat 4.485g 0.012g 30%
Fats 13.89g 0.39g 21%
Carbs 64.88g 3.6g 20%
Calories 438kcal 59kcal 19%
Vitamin B12 0.3µg 0.75µg 19%
Choline 114.5mg 15.1mg 18%
Saturated fat 3.433g 0.117g 15%
Vitamin B3 2.46mg 0.208mg 14%
Monounsaturated fat 5.365g 0.053g 13%
Protein 16.7g 10.19g 13%
Iron 1.03mg 0.07mg 12%
Vitamin B2 0.43mg 0.278mg 12%
Magnesium 56mg 11mg 11%
Calcium 187mg 110mg 8%
Vitamin B5 0.331mg 7%
Vitamin B1 0.1mg 0.023mg 6%
Vitamin E 0.72mg 0.01mg 5%
Potassium 309mg 141mg 5%
Phosphorus 166mg 135mg 4%
Zinc 0.09mg 0.52mg 4%
Folate 21µg 7µg 4%
Vitamin A 25µg 1µg 3%
Vitamin B6 0.1mg 0.063mg 3%
Cholesterol 13mg 5mg 3%
Copper 0mg 0.017mg 2%
Fiber 0.2g 0g 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 64.68g 3.6g N/A
Sugar 14.47g 3.24g N/A
Manganese 0.009mg 0%
Trans fat 0.006g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dashi Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
53%
Dashi
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 11.23g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1031mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 3.316g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 19)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $2.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.