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.
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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.
| 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.
| 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% |
| Contains more CholineCholine | +297.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Copper | 0.193mg | 0mg | 21% |
| Carbs | 1.87g | 64.88g | 21% |
| Calories | 76kcal | 438kcal | 18% |
| Protein | 8.08g | 16.7g | 17% |
| Choline | 28.8mg | 114.5mg | 16% |
| Calcium | 350mg | 187mg | 16% |
| Vitamin B3 | 0.195mg | 2.46mg | 14% |
| Fats | 4.78g | 13.89g | 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% |
| Potassium | 121mg | 309mg | 6% |
| Zinc | 0.8mg | 0.09mg | 6% |
| Magnesium | 30mg | 56mg | 6% |
| Vitamin E | 0.01mg | 0.72mg | 5% |
| Cholesterol | 0mg | 13mg | 4% |
| Vitamin B6 | 0.047mg | 0.1mg | 4% |
| Vitamin A | 25µg | 3% | |
| Folate | 15µg | 21µg | 2% |
| Vitamin B1 | 0.081mg | 0.1mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin C | 0.1mg | 1.1mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +408% |
| Contains more Poly. FatPolyunsaturated fat | +66.2% |