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Squid vs. Dashi — In-Depth Nutrition Comparison

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Significant differences between squid and dashi

  • The amount of vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, and zinc in squid is higher than in dashi.
  • Squid covers your daily vitamin B12 needs 213% more than dashi.
  • Dashi contains less cholesterol.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Squid 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.
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Dashi
0
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 +106.1%
Contains more IronIron +952.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +3744.4%
Contains more PhosphorusPhosphorus +249.4%
Contains less SodiumSodium -30.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +224.6%
~equal in Magnesium ~56mg
~equal in Calcium ~187mg

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.
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +712%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +1700%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B3Vitamin B3 +12.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Dashi
2
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 ProteinProtein +94.5%
Contains more WaterWater +2557.4%
Contains more OtherOther +50.7%
Contains more FatsFats +892.1%
Contains more CarbsCarbs +3856.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -93.1%
Contains more Mono. FatMonounsaturated fat +3211.7%
Contains more Poly. FatPolyunsaturated fat +1573.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Dashi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Dashi DV% diff.
Vitamin B12 5.4µg 0.3µg 213%
Iron 10.84mg 1.03mg 123%
Selenium 89.6µg 27.6µg 113%
Copper 0.998mg 0mg 111%
Vitamin B2 1.729mg 0.43mg 100%
Cholesterol 224mg 13mg 70%
Phosphorus 580mg 166mg 59%
Vitamin K 66.9µg 56%
Protein 32.48g 16.7g 32%
Zinc 3.46mg 0.09mg 31%
Polyunsaturated fat 0.268g 4.485g 28%
Carbs 1.64g 64.88g 21%
Choline 114.5mg 21%
Vitamin A 203µg 25µg 20%
Fats 1.4g 13.89g 19%
Vitamin B5 0.9mg 18%
Saturated fat 0.236g 3.433g 15%
Calories 158kcal 438kcal 14%
Sodium 744mg 1067mg 14%
Monounsaturated fat 0.162g 5.365g 13%
Vitamin B6 0.27mg 0.1mg 13%
Potassium 637mg 309mg 10%
Manganese 0.209mg 9%
Vitamin C 8.5mg 1.1mg 8%
Vitamin B1 0.017mg 0.1mg 7%
Vitamin E 0.72mg 5%
Vitamin B3 2.189mg 2.46mg 2%
Calcium 180mg 187mg 1%
Folate 24µg 21µg 1%
Magnesium 60mg 56mg 1%
Fiber 0g 0.2g 1%
Net carbs 1.64g 64.68g N/A
Sugar 14.47g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Dashi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
104%
Squid
39%
Dashi
Minerals Daily Need Coverage Score
185%
Squid
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.197g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 211mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.