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Mackerel vs. Miso — In-Depth Nutrition Comparison

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How are Mackerel and Miso different?

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Phosphorus, however, Miso is richer in Manganese, Copper, and Fiber.
  • Daily need coverage for Vitamin B12 from Mackerel is 788% higher.

Fish, mackerel, Atlantic, cooked, dry heat and Miso are the varieties used in this article.

Infographic

Mackerel vs Miso infographic
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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.
:
5
Miso
Contains more Magnesium +102.1%
Contains more Phosphorus +74.8%
Contains more Potassium +91%
Contains less Sodium -97.8%
Contains more Selenium +637.1%
Contains more Calcium +280%
Contains more Iron +58.6%
Contains more Zinc +172.3%
Contains more Copper +346.8%
Contains more Manganese +4195%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Magnesium +102.1%
Contains more Phosphorus +74.8%
Contains more Potassium +91%
Contains less Sodium -97.8%
Contains more Selenium +637.1%
Contains more Calcium +280%
Contains more Iron +58.6%
Contains more Zinc +172.3%
Contains more Copper +346.8%
Contains more Manganese +4195%

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.
:
4
Miso
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +76.8%
Contains more Vitamin B3 +656.1%
Contains more Vitamin B5 +193.8%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +23650%
Contains more Folate +850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +76.8%
Contains more Vitamin B3 +656.1%
Contains more Vitamin B5 +193.8%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +23650%
Contains more Folate +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Miso
Contains more Protein +86.5%
Contains more Fats +196.3%
Contains more Water +23.8%
Contains more Carbs +∞%
Contains more Other +152.7%
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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 Protein +86.5%
Contains more Fats +196.3%
Contains more Water +23.8%
Contains more Carbs +∞%
Contains more Other +152.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Miso
Contains more Monounsaturated Fat +526.7%
Contains more Polyunsaturated fat +49.1%
Contains less Saturated Fat -75.5%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +526.7%
Contains more Polyunsaturated fat +49.1%
Contains less Saturated Fat -75.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Miso
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mackerel Miso Opinion
Net carbs 0g 19.97g Miso
Protein 23.85g 12.79g Mackerel
Fats 17.81g 6.01g Mackerel
Carbs 0g 25.37g Miso
Calories 262kcal 198kcal Mackerel
Fructose 6g Miso
Sugar 6.2g Mackerel
Fiber 0g 5.4g Miso
Calcium 15mg 57mg Miso
Iron 1.57mg 2.49mg Miso
Magnesium 97mg 48mg Mackerel
Phosphorus 278mg 159mg Mackerel
Potassium 401mg 210mg Mackerel
Sodium 83mg 3728mg Mackerel
Zinc 0.94mg 2.56mg Miso
Copper 0.094mg 0.42mg Miso
Manganese 0.02mg 0.859mg Miso
Selenium 51.6µg 7µg Mackerel
Vitamin A 180IU 87IU Mackerel
Vitamin A RAE 54µg 4µg Mackerel
Vitamin E 0.01mg Miso
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.098mg Mackerel
Vitamin B2 0.412mg 0.233mg Mackerel
Vitamin B3 6.85mg 0.906mg Mackerel
Vitamin B5 0.99mg 0.337mg Mackerel
Vitamin B6 0.46mg 0.199mg Mackerel
Folate 2µg 19µg Miso
Vitamin B12 19µg 0.08µg Mackerel
Vitamin K 29.3µg Miso
Tryptophan 0.267mg 0.155mg Mackerel
Threonine 1.045mg 0.479mg Mackerel
Isoleucine 1.099mg 0.508mg Mackerel
Leucine 1.938mg 0.82mg Mackerel
Lysine 2.19mg 0.478mg Mackerel
Methionine 0.706mg 0.129mg Mackerel
Phenylalanine 0.931mg 0.486mg Mackerel
Valine 1.228mg 0.547mg Mackerel
Histidine 0.702mg 0.243mg Mackerel
Cholesterol 75mg 0mg Miso
Saturated Fat 4.176g 1.025g Miso
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 1.118g Mackerel
Polyunsaturated fat 4.3g 2.884g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Miso
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
235%
Mackerel
22%
Miso
Minerals Daily Need Coverage Score
64%
Mackerel
108%
Miso

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 3.151g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 3645mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.