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Miso vs. Flax — In-Depth Nutrition Comparison

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Important differences between Miso and Flax

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, and Vitamin B6 than Miso.
  • Miso's daily need coverage for Sodium is 161% more.
  • Flax contains less Sodium.

The food varieties used in the comparison are Miso and Seeds, flaxseed.

Infographic

Miso vs Flax 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.
Miso
0
:
10
Flax
Contains more Calcium +347.4%
Contains more Iron +130.1%
Contains more Magnesium +716.7%
Contains more Phosphorus +303.8%
Contains more Potassium +287.1%
Contains less Sodium -99.2%
Contains more Zinc +69.5%
Contains more Copper +190.5%
Contains more Manganese +188.9%
Contains more Selenium +262.9%
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 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +347.4%
Contains more Iron +130.1%
Contains more Magnesium +716.7%
Contains more Phosphorus +303.8%
Contains more Potassium +287.1%
Contains less Sodium -99.2%
Contains more Zinc +69.5%
Contains more Copper +190.5%
Contains more Manganese +188.9%
Contains more Selenium +262.9%

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
4
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +581.4%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1577.6%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +137.7%
Contains more Folate +357.9%
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% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +581.4%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1577.6%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +137.7%
Contains more Folate +357.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
2
:
3
Flax
Contains more Water +518.1%
Contains more Other +245.3%
Contains more Protein +43%
Contains more Fats +601.5%
Contains more Carbs +13.8%
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +518.1%
Contains more Other +245.3%
Contains more Protein +43%
Contains more Fats +601.5%
Contains more Carbs +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
:
2
Flax
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +573.3%
Contains more Polyunsaturated fat +896.2%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -72%
Contains more Monounsaturated Fat +573.3%
Contains more Polyunsaturated fat +896.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
2
Flax
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Flax Opinion
Net carbs 19.97g 1.58g Miso
Protein 12.79g 18.29g Flax
Fats 6.01g 42.16g Flax
Carbs 25.37g 28.88g Flax
Calories 198kcal 534kcal Flax
Fructose 6g 0g Miso
Sugar 6.2g 1.55g Flax
Fiber 5.4g 27.3g Flax
Calcium 57mg 255mg Flax
Iron 2.49mg 5.73mg Flax
Magnesium 48mg 392mg Flax
Phosphorus 159mg 642mg Flax
Potassium 210mg 813mg Flax
Sodium 3728mg 30mg Flax
Zinc 2.56mg 4.34mg Flax
Copper 0.42mg 1.22mg Flax
Manganese 0.859mg 2.482mg Flax
Selenium 7µg 25.4µg Flax
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.098mg 1.644mg Flax
Vitamin B2 0.233mg 0.161mg Miso
Vitamin B3 0.906mg 3.08mg Flax
Vitamin B5 0.337mg 0.985mg Flax
Vitamin B6 0.199mg 0.473mg Flax
Folate 19µg 87µg Flax
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 4.3µg Miso
Tryptophan 0.155mg 0.297mg Flax
Threonine 0.479mg 0.766mg Flax
Isoleucine 0.508mg 0.896mg Flax
Leucine 0.82mg 1.235mg Flax
Lysine 0.478mg 0.862mg Flax
Methionine 0.129mg 0.37mg Flax
Phenylalanine 0.486mg 0.957mg Flax
Valine 0.547mg 1.072mg Flax
Histidine 0.243mg 0.472mg Flax
Saturated Fat 1.025g 3.663g Miso
Monounsaturated Fat 1.118g 7.527g Flax
Polyunsaturated fat 2.884g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Flax
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
63%
Flax
Minerals Daily Need Coverage Score
108%
Miso
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 2.638g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 61)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 3698mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.