Miso vs. Dashi — In-Depth Nutrition Comparison

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Summary of differences between miso and dashi

Miso has more copper, zinc, fiber, and iron, while dashi has more selenium, vitamin K, vitamin B2, and calcium.
Miso covers your daily need for sodium, 116% more than dashi.
The amount of sodium in dashi is lower.

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

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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.

Miso

Dashi

Contains more IronIron	+141.7%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+2744.4%
Contains more ManganeseManganese	+∞%

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%

~equal in Phosphorus ~166mg

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.

Miso

Dashi

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+99%

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 FolateFolate	+10.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.1mg

All nutrients comparison - raw data values

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