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  6. Tofu vs. Dashi

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.

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
8
:
2
Dashi
Dashi
Contains more Calcium +265.2%
Contains more Iron +158.3%
Contains more Phosphorus +14.5%
Contains less Sodium -98.7%
Contains more Zinc +1644.4%
Contains more Copper +∞%
Contains more Potassium +30.4%
Contains more Selenium +58.6%
Equal in Magnesium - 56
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Dashi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
Contains more Calcium +265.2%
Contains more Iron +158.3%
Contains more Phosphorus +14.5%
Contains less Sodium -98.7%
Contains more Zinc +1644.4%
Contains more Copper +∞%
Contains more Potassium +30.4%
Contains more Selenium +58.6%
Equal in Magnesium - 56

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
3
:
8
Dashi
Dashi
Contains more Vitamin B1 +58%
Contains more Folate +38.1%
Contains more Vitamin A +201.2%
Contains more Vitamin C +450%
Contains more Vitamin B2 +321.6%
Contains more Vitamin B3 +545.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.1
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Dashi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 15% 0% 4% 25% 100% 47% 0% 24% 16% 38% 168%
Contains more Vitamin B1 +58%
Contains more Folate +38.1%
Contains more Vitamin A +201.2%
Contains more Vitamin C +450%
Contains more Vitamin B2 +321.6%
Contains more Vitamin B3 +545.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Dashi
Dashi
Contains more Water +2936.1%
Contains more Fats +59.3%
Contains more Carbs +2233.8%
Contains more Other +59.3%
Equal in Protein - 16.7
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Dashi
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 Water +2936.1%
Contains more Fats +59.3%
Contains more Carbs +2233.8%
Contains more Other +59.3%
Equal in Protein - 16.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Dashi
Dashi
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +178.7%
Equal in Polyunsaturated fat - 4.485
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Dashi
26% 40% 34%
Saturated Fat: 3.433 g
Monounsaturated Fat: 5.365 g
Polyunsaturated fat: 4.485 g
Contains less Saturated Fat -63.3%
Contains more Monounsaturated Fat +178.7%
Equal in Polyunsaturated fat - 4.485

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Dashi Opinion
Net carbs 0.48g 64.68g Dashi
Protein 17.27g 16.7g Tofu
Fats 8.72g 13.89g Dashi
Carbs 2.78g 64.88g Dashi
Calories 144kcal 438kcal Dashi
Sugar 14.47g Tofu
Fiber 2.3g 0.2g Tofu
Calcium 683mg 187mg Tofu
Iron 2.66mg 1.03mg Tofu
Magnesium 58mg 56mg Tofu
Phosphorus 190mg 166mg Tofu
Potassium 237mg 309mg Dashi
Sodium 14mg 1067mg Tofu
Zinc 1.57mg 0.09mg Tofu
Copper 0.378mg 0mg Tofu
Manganese 1.181mg Tofu
Selenium 17.4µg 27.6µg Dashi
Vitamin A 166IU 500IU Dashi
Vitamin A RAE 25µg Dashi
Vitamin E 0.72mg Dashi
Vitamin C 0.2mg 1.1mg Dashi
Vitamin B1 0.158mg 0.1mg Tofu
Vitamin B2 0.102mg 0.43mg Dashi
Vitamin B3 0.381mg 2.46mg Dashi
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.1mg Dashi
Folate 29µg 21µg Tofu
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 66.9µg Dashi
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Cholesterol 0mg 13mg Tofu
Saturated Fat 1.261g 3.433g Tofu
Monounsaturated Fat 1.925g 5.365g Dashi
Polyunsaturated fat 4.921g 4.485g Tofu

Which food is preferable for your diet?

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

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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
11%
Tofu
38%
Dashi
Minerals Daily Need Coverage Score
87%
Tofu
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1053mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.172g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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 ($)

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/172475/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.