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  6. Tofu vs. Dashi

Tofu vs. Dashi — In-Depth Nutrition Comparison

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How are tofu and dashi different?

  • Tofu is richer in iron, copper, and calcium, while dashi is higher in vitamin K, selenium, vitamin B2, choline, and vitamin B3.
  • Tofu covers your daily need for iron, 54% more than dashi.
  • Tofu is lower in saturated fat.

Tofu, raw, regular, prepared with calcium sulfate and Soup, bouillon cubes, and granules, low sodium, dry types were used in this article.

Infographic

Tofu vs Dashi 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.
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 CalciumCalcium +87.2%
Contains more IronIron +420.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +788.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +155.4%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +210.1%

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.
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Dashi
Dashi
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 8.3% 14% 25% 99% 46% 0% 23% 38% 167% 16%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +1161.5%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2687.5%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Dashi DV% diff.
Iron 5.36mg 1.03mg 54%
Vitamin K 2.4µg 66.9µg 54%
Sodium 7mg 1067mg 46%
Selenium 8.9µg 27.6µg 34%
Vitamin B2 0.052mg 0.43mg 29%
Manganese 0.605mg 26%
Carbs 1.87g 64.88g 21%
Copper 0.193mg 0mg 21%
Calories 76kcal 438kcal 18%
Protein 8.08g 16.7g 17%
Calcium 350mg 187mg 16%
Choline 28.8mg 114.5mg 16%
Fats 4.78g 13.89g 14%
Vitamin B3 0.195mg 2.46mg 14%
Vitamin B12 0µg 0.3µg 13%
Saturated fat 0.691g 3.433g 12%
Polyunsaturated fat 2.699g 4.485g 12%
Monounsaturated fat 1.056g 5.365g 11%
Phosphorus 97mg 166mg 10%
Magnesium 30mg 56mg 6%
Potassium 121mg 309mg 6%
Zinc 0.8mg 0.09mg 6%
Vitamin E 0.01mg 0.72mg 5%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.047mg 0.1mg 4%
Vitamin A 25µg 3%
Vitamin B1 0.081mg 0.1mg 2%
Folate 15µg 21µg 2%
Vitamin C 0.1mg 1.1mg 1%
Vitamin B5 0.068mg 1%
Protein per 100 calories 11g 3.8g N/A
Calories per 10 g protein 94kcal 262kcal N/A
Weight per 100 calories 132g 23g N/A
Unsaturated / Saturated Fat ratio 5.4 2.9 N/A
Net carbs 1.57g 64.68g N/A
Sugar 0.62g 14.47g N/A
Fiber 0.3g 0.2g 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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
Contains more WaterWater +3576.1%
Contains more ProteinProtein +106.7%
Contains more FatsFats +190.6%
Contains more CarbsCarbs +3369.5%
Contains more OtherOther +209.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -79.9%
Contains more Mono. FatMonounsaturated fat +408%
Contains more Poly. FatPolyunsaturated fat +66.2%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.