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  6. Miso vs. Sardine

Miso vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between Miso and Sardine

  • Miso has more Manganese, and Copper, however, Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3.
  • Sardine covers your daily Vitamin B12 needs 369% more than Miso.
  • Sardine has 12 times less Sodium than Miso. Miso has 3728mg of Sodium, while Sardine has 307mg.

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

Infographic

Miso vs Sardine 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.
Miso
Miso
4
:
6
Sardine
Sardine
Contains more Magnesium +23.1%
Contains more Zinc +95.4%
Contains more Copper +125.8%
Contains more Manganese +695.4%
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%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +23.1%
Contains more Zinc +95.4%
Contains more Copper +125.8%
Contains more Manganese +695.4%
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%

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
Miso
5
:
6
Sardine
Sardine
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +19.2%
Contains more Folate +90%
Contains more Vitamin K +1026.9%
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%
Equal in Vitamin B2 - 0.227
Miso
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%
Sardine
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%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B6 +19.2%
Contains more Folate +90%
Contains more Vitamin K +1026.9%
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%
Equal in Vitamin B2 - 0.227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Other +196.5%
Contains more Protein +92.5%
Contains more Fats +90.5%
Contains more Water +38.6%
Miso
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Other +196.5%
Contains more Protein +92.5%
Contains more Fats +90.5%
Contains more Water +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
:
2
Sardine
Sardine
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +246.1%
Contains more Polyunsaturated fat +78.5%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +246.1%
Contains more Polyunsaturated fat +78.5%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.