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Sardine vs. Miso — In-Depth Nutrition Comparison

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Significant differences between Sardine and Miso

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3, however, Miso is richer in Manganese, and Copper.
  • Sardine covers your daily Vitamin B12 needs 369% more than Miso.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Miso.

Infographic

Sardine 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.
:
4
Miso
Contains more Calcium +570.2%
Contains more Iron +17.3%
Contains more Phosphorus +208.2%
Contains more Potassium +89%
Contains less Sodium -91.8%
Contains more Selenium +652.9%
Contains more Magnesium +23.1%
Contains more Zinc +95.4%
Contains more Copper +125.8%
Contains more Manganese +695.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +570.2%
Contains more Iron +17.3%
Contains more Phosphorus +208.2%
Contains more Potassium +89%
Contains less Sodium -91.8%
Contains more Selenium +652.9%
Contains more Magnesium +23.1%
Contains more Zinc +95.4%
Contains more Copper +125.8%
Contains more Manganese +695.4%

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.
:
5
Miso
Contains more Vitamin A +24.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +478.9%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B12 +11075%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +19.2%
Contains more Folate +90%
Contains more Vitamin K +1026.9%
Equal in Vitamin B2 - 0.233
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +24.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +478.9%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B12 +11075%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +19.2%
Contains more Folate +90%
Contains more Vitamin K +1026.9%
Equal in Vitamin B2 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Miso
Contains more Protein +92.5%
Contains more Fats +90.5%
Contains more Water +38.6%
Contains more Carbs +∞%
Contains more Other +196.5%
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +92.5%
Contains more Fats +90.5%
Contains more Water +38.6%
Contains more Carbs +∞%
Contains more Other +196.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Miso
Contains more Monounsaturated Fat +246.1%
Contains more Polyunsaturated fat +78.5%
Contains less Saturated Fat -32.9%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +246.1%
Contains more Polyunsaturated fat +78.5%
Contains less Saturated Fat -32.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Miso Opinion
Net carbs 0g 19.97g Miso
Protein 24.62g 12.79g Sardine
Fats 11.45g 6.01g Sardine
Carbs 0g 25.37g Miso
Calories 208kcal 198kcal Sardine
Fructose 6g Miso
Sugar 0g 6.2g Sardine
Fiber 0g 5.4g Miso
Calcium 382mg 57mg Sardine
Iron 2.92mg 2.49mg Sardine
Magnesium 39mg 48mg Miso
Phosphorus 490mg 159mg Sardine
Potassium 397mg 210mg Sardine
Sodium 307mg 3728mg Sardine
Zinc 1.31mg 2.56mg Miso
Copper 0.186mg 0.42mg Miso
Manganese 0.108mg 0.859mg Miso
Selenium 52.7µg 7µg Sardine
Vitamin A 108IU 87IU Sardine
Vitamin A RAE 32µg 4µg Sardine
Vitamin E 2.04mg 0.01mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin B1 0.08mg 0.098mg Miso
Vitamin B2 0.227mg 0.233mg Miso
Vitamin B3 5.245mg 0.906mg Sardine
Vitamin B5 0.642mg 0.337mg Sardine
Vitamin B6 0.167mg 0.199mg Miso
Folate 10µg 19µg Miso
Vitamin B12 8.94µg 0.08µg Sardine
Vitamin K 2.6µg 29.3µg Miso
Tryptophan 0.276mg 0.155mg Sardine
Threonine 1.079mg 0.479mg Sardine
Isoleucine 1.134mg 0.508mg Sardine
Leucine 2.001mg 0.82mg Sardine
Lysine 2.26mg 0.478mg Sardine
Methionine 0.729mg 0.129mg Sardine
Phenylalanine 0.961mg 0.486mg Sardine
Valine 1.268mg 0.547mg Sardine
Histidine 0.725mg 0.243mg Sardine
Cholesterol 142mg 0mg Miso
Saturated Fat 1.528g 1.025g Miso
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 1.118g Sardine
Polyunsaturated fat 5.148g 2.884g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
131%
Sardine
22%
Miso
Minerals Daily Need Coverage Score
94%
Sardine
108%
Miso

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 3421mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 61)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.503g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
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.
Which food is richer in vitamins?
?
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.