Tofu vs. Dashi — In-Depth Nutrition Comparison
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What are the differences between tofu and dashi?
- Tofu is higher in calcium, copper, iron, and zinc, yet dashi is higher in vitamin B2, selenium, vitamin B3, and vitamin B12.
- Tofu's daily need coverage for calcium is 50% more.
- The amount of saturated fat in tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Soup, bouillon cubes, and granules, low sodium, dry types 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 | +265.2% |
| Contains more IronIron | +158.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1644.4% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more SeleniumSelenium | +58.6% |
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 B1Vitamin B1 | +58% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +38.1% |
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin B2Vitamin B2 | +321.6% |
| Contains more Vitamin B3Vitamin B3 | +545.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66.9µg | 56% | |
| Manganese | 1.181mg | 51% | |
| Calcium | 683mg | 187mg | 50% |
| Sodium | 14mg | 1067mg | 46% |
| Copper | 0.378mg | 0mg | 42% |
| Vitamin B2 | 0.102mg | 0.43mg | 25% |
| Carbs | 2.78g | 64.88g | 21% |
| Choline | 114.5mg | 21% | |
| Iron | 2.66mg | 1.03mg | 20% |
| Selenium | 17.4µg | 27.6µg | 19% |
| Calories | 144kcal | 438kcal | 15% |
| Vitamin B3 | 0.381mg | 2.46mg | 13% |
| Zinc | 1.57mg | 0.09mg | 13% |
| Vitamin B12 | 0µg | 0.3µg | 13% |
| Saturated fat | 1.261g | 3.433g | 10% |
| Monounsaturated fat | 1.925g | 5.365g | 9% |
| Fiber | 2.3g | 0.2g | 8% |
| Fats | 8.72g | 13.89g | 8% |
| Vitamin B1 | 0.158mg | 0.1mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Cholesterol | 0mg | 13mg | 4% |
| Vitamin A | 25µg | 3% | |
| Phosphorus | 190mg | 166mg | 3% |
| Polyunsaturated fat | 4.921g | 4.485g | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Potassium | 237mg | 309mg | 2% |
| Folate | 29µg | 21µg | 2% |
| Protein | 17.27g | 16.7g | 1% |
| Vitamin B6 | 0.092mg | 0.1mg | 1% |
| Vitamin C | 0.2mg | 1.1mg | 1% |
| Net carbs | 0.48g | 64.68g | N/A |
| Magnesium | 58mg | 56mg | 0% |
| Sugar | 14.47g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2936.1% |
| Contains more FatsFats | +59.3% |
| Contains more CarbsCarbs | +2233.8% |
| Contains more OtherOther | +59.3% |
~equal in
Protein
~16.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.3% |
| Contains more Mono. FatMonounsaturated fat | +178.7% |
~equal in
Polyunsaturated fat
~4.485g
