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Miso vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between Miso and Wheat Bread?

  • Miso is higher in Copper, and Vitamin K, yet Wheat Bread is higher in Selenium, Vitamin B3, Vitamin B1, Manganese, Iron, Folate, and Vitamin B2.
  • Miso's daily need coverage for Sodium is 136% more.
  • Miso has 5 times more Vitamin K than Wheat Bread. While Miso has 29.3µg of Vitamin K, Wheat Bread has only 5.7µg.
  • The amount of Sodium in Wheat Bread is lower.

We used Miso and Bread, wheat, toasted types in this article.

Infographic

Miso vs Wheat Bread 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.
Contains more Zinc +74.1%
Contains more Copper +112.1%
Contains more Calcium +189.5%
Contains more Iron +64.3%
Contains more Magnesium +22.9%
Contains more Phosphorus +18.2%
Contains less Sodium -83.9%
Contains more Manganese +60.3%
Contains more Selenium +377.1%
Equal in Potassium - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Zinc +74.1%
Contains more Copper +112.1%
Contains more Calcium +189.5%
Contains more Iron +64.3%
Contains more Magnesium +22.9%
Contains more Phosphorus +18.2%
Contains less Sodium -83.9%
Contains more Manganese +60.3%
Contains more Selenium +377.1%
Equal in Potassium - 223

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +414%
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +63.9%
Contains more Vitamin B3 +589.8%
Contains more Vitamin B5 +35.3%
Contains more Folate +352.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +414%
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +63.9%
Contains more Vitamin B3 +589.8%
Contains more Vitamin B5 +35.3%
Contains more Folate +352.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40.7%
Contains more Water +77.5%
Contains more Other +362.5%
Contains more Carbs +119.8%
Equal in Protein - 12.96
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +40.7%
Contains more Water +77.5%
Contains more Other +362.5%
Contains more Carbs +119.8%
Equal in Protein - 12.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +67.7%
Equal in Saturated Fat - 0.989
Equal in Monounsaturated Fat - 1.019
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Polyunsaturated fat +67.7%
Equal in Saturated Fat - 0.989
Equal in Monounsaturated Fat - 1.019

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Wheat Bread Opinion
Net carbs 19.97g 51.07g Wheat Bread
Protein 12.79g 12.96g Wheat Bread
Fats 6.01g 4.27g Miso
Carbs 25.37g 55.77g Wheat Bread
Calories 198kcal 313kcal Wheat Bread
Fructose 6g Miso
Sugar 6.2g 6.42g Miso
Fiber 5.4g 4.7g Miso
Calcium 57mg 165mg Wheat Bread
Iron 2.49mg 4.09mg Wheat Bread
Magnesium 48mg 59mg Wheat Bread
Phosphorus 159mg 188mg Wheat Bread
Potassium 210mg 223mg Wheat Bread
Sodium 3728mg 601mg Wheat Bread
Zinc 2.56mg 1.47mg Miso
Copper 0.42mg 0.198mg Miso
Manganese 0.859mg 1.377mg Wheat Bread
Selenium 7µg 33.4µg Wheat Bread
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.098mg 0.439mg Wheat Bread
Vitamin B2 0.233mg 0.382mg Wheat Bread
Vitamin B3 0.906mg 6.25mg Wheat Bread
Vitamin B5 0.337mg 0.456mg Wheat Bread
Vitamin B6 0.199mg 0.153mg Miso
Folate 19µg 86µg Wheat Bread
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 5.7µg Miso
Tryptophan 0.155mg 0.092mg Miso
Threonine 0.479mg 0.299mg Miso
Isoleucine 0.508mg 0.258mg Miso
Leucine 0.82mg 0.461mg Miso
Lysine 0.478mg 0.215mg Miso
Methionine 0.129mg 0.105mg Miso
Phenylalanine 0.486mg 0.315mg Miso
Valine 0.547mg 0.31mg Miso
Histidine 0.243mg 0.15mg Miso
Saturated Fat 1.025g 0.989g Wheat Bread
Monounsaturated Fat 1.118g 1.019g Miso
Polyunsaturated fat 2.884g 1.72g Miso
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Wheat Bread
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
22%
Miso
38%
Wheat Bread
Minerals Daily Need Coverage Score
108%
Miso
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 3127mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 1)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 0.22g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.