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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 of 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
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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.
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
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
1
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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Dashi
11
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% 30% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +488.2%
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%
Contains more CholineCholine +297.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Dashi Opinion
Calories 76kcal 438kcal Dashi
Protein 8.08g 16.7g Dashi
Fats 4.78g 13.89g Dashi
Vitamin C 0.1mg 1.1mg Dashi
Net carbs 1.57g 64.68g Dashi
Carbs 1.87g 64.88g Dashi
Cholesterol 0mg 13mg Tofu
Magnesium 30mg 56mg Dashi
Calcium 350mg 187mg Tofu
Potassium 121mg 309mg Dashi
Iron 5.36mg 1.03mg Tofu
Sugar 0.62g 14.47g Tofu
Fiber 0.3g 0.2g Tofu
Copper 0.193mg 0mg Tofu
Zinc 0.8mg 0.09mg Tofu
Phosphorus 97mg 166mg Dashi
Sodium 7mg 1067mg Tofu
Vitamin A 85IU 500IU Dashi
Vitamin A 25µg Dashi
Vitamin E 0.01mg 0.72mg Dashi
Manganese 0.605mg Tofu
Selenium 8.9µg 27.6µg Dashi
Vitamin B1 0.081mg 0.1mg Dashi
Vitamin B2 0.052mg 0.43mg Dashi
Vitamin B3 0.195mg 2.46mg Dashi
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.1mg Dashi
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 2.4µg 66.9µg Dashi
Folate 15µg 21µg Dashi
Choline 28.8mg 114.5mg Dashi
Saturated Fat 0.691g 3.433g Tofu
Monounsaturated Fat 1.056g 5.365g Dashi
Polyunsaturated fat 2.699g 4.485g Dashi
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu

Which food is preferable for your diet?

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

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
7%
Tofu
40%
Dashi
Minerals Daily Need Coverage Score
59%
Tofu
53%
Dashi

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 13.85g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1060mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.742g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. 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.