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Miso vs. Dashi — In-Depth Nutrition Comparison

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Summary of differences between miso and dashi

  • Miso has more copper, zinc, fiber, and iron, while dashi has more selenium, vitamin K, vitamin B2, and calcium.
  • Miso covers your daily need for sodium, 116% more than dashi.
  • The amount of sodium in dashi is lower.

These are the specific foods used in this comparison Miso and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Miso 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.
Miso
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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%
Contains more IronIron +141.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +2744.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +228.1%
Contains more PotassiumPotassium +47.1%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +294.3%
~equal in Phosphorus ~166mg

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.
Miso
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Dashi
9
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +99%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +525%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B2Vitamin B2 +84.5%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B12Vitamin B12 +275%
Contains more Vitamin KVitamin K +128.3%
Contains more FolateFolate +10.5%
Contains more CholineCholine +58.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.1mg

All nutrients comparison - raw data values

Nutrient Miso Dashi DV% diff.
Sodium 3728mg 1067mg 116%
Copper 0.42mg 0mg 47%
Manganese 0.859mg 37%
Selenium 7µg 27.6µg 37%
Vitamin K 29.3µg 66.9µg 31%
Zinc 2.56mg 0.09mg 22%
Fiber 5.4g 0.2g 21%
Iron 2.49mg 1.03mg 18%
Vitamin B2 0.233mg 0.43mg 15%
Calcium 57mg 187mg 13%
Carbs 25.37g 64.88g 13%
Fats 6.01g 13.89g 12%
Calories 198kcal 438kcal 12%
Saturated fat 1.025g 3.433g 11%
Monounsaturated fat 1.118g 5.365g 11%
Polyunsaturated fat 2.884g 4.485g 11%
Vitamin B3 0.906mg 2.46mg 10%
Vitamin B12 0.08µg 0.3µg 9%
Choline 72.2mg 114.5mg 8%
Vitamin B6 0.199mg 0.1mg 8%
Fructose 6g 8%
Protein 12.79g 16.7g 8%
Vitamin B5 0.337mg 7%
Vitamin E 0.01mg 0.72mg 5%
Cholesterol 0mg 13mg 4%
Potassium 210mg 309mg 3%
Magnesium 48mg 56mg 2%
Vitamin A 4µg 25µg 2%
Vitamin C 0mg 1.1mg 1%
Folate 19µg 21µg 1%
Phosphorus 159mg 166mg 1%
Net carbs 19.97g 64.68g N/A
Sugar 6.2g 14.47g N/A
Vitamin B1 0.098mg 0.1mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
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 +1770.4%
Contains more OtherOther +474.4%
Contains more ProteinProtein +30.6%
Contains more FatsFats +131.1%
Contains more CarbsCarbs +155.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
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 -70.1%
Contains more Mono. FatMonounsaturated fat +379.9%
Contains more Poly. FatPolyunsaturated fat +55.5%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.