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  6. Dried fruit vs. Dashi

Dried fruit vs. Dashi — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and dashi

  • Dried fruit has more vitamin A, copper, fiber, potassium, vitamin E, and iron, while dashi has more vitamin K, selenium, and vitamin B2.
  • Dried fruit covers your daily need for vitamin A, 62% more than dashi.
  • The amount of sodium in dried fruit is lower.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Dried fruit vs Dashi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more PotassiumPotassium +276.1%
Contains more IronIron +158.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +333.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +240%
Contains more PhosphorusPhosphorus +133.8%
Contains more SeleniumSelenium +1154.5%

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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Dashi
Dashi
6
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%
Contains more Vitamin AVitamin A +620%
Contains more Vitamin EVitamin E +501.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +481.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2058.1%
Contains more FolateFolate +110%
Contains more CholineCholine +723.7%
~equal in Vitamin C ~1.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.46mg

All nutrients comparison - raw data values

Nutrient Dried fruit Dashi DV% diff.
Vitamin K 3.1µg 66.9µg 53%
Sodium 10mg 1067mg 46%
Selenium 2.2µg 27.6µg 46%
Copper 0.343mg 0mg 38%
Polyunsaturated fat 0.074g 4.485g 29%
Fiber 7.3g 0.2g 28%
Protein 3.39g 16.7g 27%
Vitamin B2 0.074mg 0.43mg 27%
Potassium 1162mg 309mg 25%
Vitamin E 4.33mg 0.72mg 24%
Fats 0.51g 13.89g 21%
Iron 2.66mg 1.03mg 20%
Choline 13.9mg 114.5mg 18%
Vitamin A 180µg 25µg 17%
Saturated fat 0.017g 3.433g 16%
Fructose 12.47g 16%
Phosphorus 71mg 166mg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 55mg 187mg 13%
Monounsaturated fat 0.074g 5.365g 13%
Vitamin B5 0.516mg 10%
Calories 241kcal 438kcal 10%
Manganese 0.235mg 10%
Vitamin B1 0.015mg 0.1mg 7%
Magnesium 32mg 56mg 6%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.143mg 0.1mg 3%
Zinc 0.39mg 0.09mg 3%
Folate 10µg 21µg 3%
Vitamin B3 2.589mg 2.46mg 1%
Carbs 62.64g 64.88g 1%
Vitamin C 1mg 1.1mg 0%
Net carbs 55.34g 64.68g N/A
Sugar 53.44g 14.47g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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
Contains more WaterWater +1243%
Contains more OtherOther +15.2%
Contains more ProteinProtein +392.6%
Contains more FatsFats +2623.5%
~equal in Carbs ~64.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
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
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +7150%
Contains more Poly. FatPolyunsaturated fat +5960.8%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.