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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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Dashi
Dashi
2
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 +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%
~equal in Magnesium ~56mg

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
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Dashi
Dashi
8
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 B1Vitamin B1 +58%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +38.1%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +201.2%
Contains more Vitamin B2Vitamin B2 +321.6%
Contains more Vitamin B3Vitamin B3 +545.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
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
Dashi
3
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 +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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Dashi
Dashi
1
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 -63.3%
Contains more Mono. FatMonounsaturated Fat +178.7%
~equal in Polyunsaturated fat ~4.485g

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
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
Calories 144kcal 438kcal Dashi
Protein 17.27g 16.7g Tofu
Fats 8.72g 13.89g Dashi
Vitamin C 0.2mg 1.1mg Dashi
Net carbs 0.48g 64.68g Dashi
Carbs 2.78g 64.88g Dashi
Cholesterol 0mg 13mg Tofu
Magnesium 58mg 56mg Tofu
Calcium 683mg 187mg Tofu
Potassium 237mg 309mg Dashi
Iron 2.66mg 1.03mg Tofu
Sugar 14.47g Tofu
Fiber 2.3g 0.2g Tofu
Copper 0.378mg 0mg Tofu
Zinc 1.57mg 0.09mg Tofu
Phosphorus 190mg 166mg Tofu
Sodium 14mg 1067mg Tofu
Vitamin A 166IU 500IU Dashi
Vitamin A 25µg Dashi
Vitamin E 0.72mg Dashi
Manganese 1.181mg Tofu
Selenium 17.4µg 27.6µg 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
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 66.9µg Dashi
Folate 29µg 21µg Tofu
Choline 114.5mg Dashi
Saturated Fat 1.261g 3.433g Tofu
Monounsaturated Fat 1.925g 5.365g Dashi
Polyunsaturated fat 4.921g 4.485g Tofu
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

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

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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
10%
Tofu
40%
Dashi
Minerals Daily Need Coverage Score
87%
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 - 14.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1053mg)
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.