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  6. Dashi vs. Miso

Dashi vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between dashi and miso

  • Dashi has more selenium, vitamin K, vitamin B2, and calcium, while miso has more copper, zinc, fiber, and iron.
  • Miso covers your daily need for sodium, 116% more than dashi.
  • Dashi contains 4 times more selenium than miso. While dashi contains 27.6µg of selenium, miso contains only 7µg.
  • The amount of saturated fat in miso is lower.

These are the specific foods used in this comparison Soup, bouillon cubes, and granules, low sodium, dry and Miso.

Infographic

Dashi vs Miso 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.
Dashi
Dashi
5
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%
Miso
Miso
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +228.1%
Contains more PotassiumPotassium +47.1%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +294.3%
Contains more IronIron +141.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +2744.4%
~equal in Phosphorus ~159mg

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.
Dashi
Dashi
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.7% 0% 8.3% 14% 25% 99% 46% 0% 23% 38% 167% 16%
Miso
Miso
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +525%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B2Vitamin B2 +84.5%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B12Vitamin B12 +275%
Contains more Vitamin KVitamin K +128.3%
Contains more Vitamin B6Vitamin B6 +99%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Dashi Miso DV% diff.
Sodium 1067mg 3728mg 116%
Copper 0mg 0.42mg 47%
Manganese 0.859mg 37%
Selenium 27.6µg 7µg 37%
Vitamin K 66.9µg 29.3µg 31%
Zinc 0.09mg 2.56mg 22%
Fiber 0.2g 5.4g 21%
Iron 1.03mg 2.49mg 18%
Vitamin B2 0.43mg 0.233mg 15%
Carbs 64.88g 25.37g 13%
Calcium 187mg 57mg 13%
Calories 438kcal 198kcal 12%
Fats 13.89g 6.01g 12%
Saturated fat 3.433g 1.025g 11%
Monounsaturated fat 5.365g 1.118g 11%
Polyunsaturated fat 4.485g 2.884g 11%
Vitamin B3 2.46mg 0.906mg 10%
Vitamin B12 0.3µg 0.08µg 9%
Protein 16.7g 12.79g 8%
Vitamin B6 0.1mg 0.199mg 8%
Choline 114.5mg 72.2mg 8%
Fructose 6g 8%
Vitamin B5 0.337mg 7%
Vitamin E 0.72mg 0.01mg 5%
Cholesterol 13mg 0mg 4%
Potassium 309mg 210mg 3%
Magnesium 56mg 48mg 2%
Vitamin A 25µg 4µg 2%
Vitamin C 1.1mg 0mg 1%
Phosphorus 166mg 159mg 1%
Folate 21µg 19µg 1%
Protein per 100 calories 3.8g 6.5g N/A
Calories per 10 g protein 262kcal 155kcal N/A
Weight per 100 calories 23g 51g N/A
Unsaturated / Saturated Fat ratio 2.9 3.9 N/A
Net carbs 64.68g 19.97g N/A
Sugar 14.47g 6.2g N/A
Vitamin B1 0.1mg 0.098mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Miso
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +131.1%
Contains more CarbsCarbs +155.7%
Contains more WaterWater +1770.4%
Contains more OtherOther +474.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dashi
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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +379.9%
Contains more Poly. FatPolyunsaturated fat +55.5%
Contains less Sat. FatSaturated fat -70.1%

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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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.