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  6. Spinach vs. Miso

Spinach vs. Miso — In-Depth Nutrition Comparison

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Significant differences between Spinach and Miso

  • Spinach has more Vitamin K, Vitamin A RAE, Folate, Vitamin E , and Iron, however, Miso is richer in Copper, Zinc, Phosphorus, and Fiber.
  • Spinach covers your daily Vitamin K needs 387% more than Miso.
  • Miso has 208 times less Vitamin E than Spinach. Spinach has 2.08mg of Vitamin E , while Miso has 0.01mg.
  • Spinach contains less Sodium.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Miso.

Infographic

Spinach vs Miso 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.
Spinach
Spinach
6
:
4
Miso
Miso
Contains more Calcium +138.6%
Contains more Iron +43.4%
Contains more Magnesium +81.3%
Contains more Potassium +121.9%
Contains less Sodium -98.1%
Contains more Phosphorus +183.9%
Contains more Zinc +236.8%
Contains more Copper +141.4%
Contains more Selenium +366.7%
Equal in Manganese - 0.859
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +138.6%
Contains more Iron +43.4%
Contains more Magnesium +81.3%
Contains more Potassium +121.9%
Contains less Sodium -98.1%
Contains more Phosphorus +183.9%
Contains more Zinc +236.8%
Contains more Copper +141.4%
Contains more Selenium +366.7%
Equal in Manganese - 0.859

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.
Spinach
Spinach
7
:
4
Miso
Miso
Contains more Vitamin A +11947.1%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +21.6%
Contains more Folate +668.4%
Contains more Vitamin K +1584.6%
Contains more Vitamin B3 +84.9%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.098
Equal in Vitamin B2 - 0.233
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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%
Contains more Vitamin A +11947.1%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +21.6%
Contains more Folate +668.4%
Contains more Vitamin K +1584.6%
Contains more Vitamin B3 +84.9%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.098
Equal in Vitamin B2 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Miso
Miso
Contains more Water +112%
Contains more Protein +330.6%
Contains more Fats +2211.5%
Contains more Carbs +576.5%
Contains more Other +607.7%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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
Contains more Water +112%
Contains more Protein +330.6%
Contains more Fats +2211.5%
Contains more Carbs +576.5%
Contains more Other +607.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Miso
Miso
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +18533.3%
Contains more Polyunsaturated fat +2545.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +18533.3%
Contains more Polyunsaturated fat +2545.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Miso Opinion
Net carbs 1.35g 19.97g Miso
Protein 2.97g 12.79g Miso
Fats 0.26g 6.01g Miso
Carbs 3.75g 25.37g Miso
Calories 23kcal 198kcal Miso
Fructose 6g Miso
Sugar 0.43g 6.2g Spinach
Fiber 2.4g 5.4g Miso
Calcium 136mg 57mg Spinach
Iron 3.57mg 2.49mg Spinach
Magnesium 87mg 48mg Spinach
Phosphorus 56mg 159mg Miso
Potassium 466mg 210mg Spinach
Sodium 70mg 3728mg Spinach
Zinc 0.76mg 2.56mg Miso
Copper 0.174mg 0.42mg Miso
Manganese 0.935mg 0.859mg Spinach
Selenium 1.5µg 7µg Miso
Vitamin A 10481IU 87IU Spinach
Vitamin A RAE 524µg 4µg Spinach
Vitamin E 2.08mg 0.01mg Spinach
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.098mg Miso
Vitamin B2 0.236mg 0.233mg Spinach
Vitamin B3 0.49mg 0.906mg Miso
Vitamin B5 0.145mg 0.337mg Miso
Vitamin B6 0.242mg 0.199mg Spinach
Folate 146µg 19µg Spinach
Vitamin B12 0µg 0.08µg Miso
Vitamin K 493.6µg 29.3µg Spinach
Tryptophan 0.04mg 0.155mg Miso
Threonine 0.127mg 0.479mg Miso
Isoleucine 0.152mg 0.508mg Miso
Leucine 0.231mg 0.82mg Miso
Lysine 0.182mg 0.478mg Miso
Methionine 0.055mg 0.129mg Miso
Phenylalanine 0.134mg 0.486mg Miso
Valine 0.168mg 0.547mg Miso
Histidine 0.066mg 0.243mg Miso
Saturated Fat 0.043g 1.025g Spinach
Monounsaturated Fat 0.006g 1.118g Miso
Polyunsaturated fat 0.109g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
22%
Miso
Minerals Daily Need Coverage Score
52%
Spinach
108%
Miso

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 3658mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 29)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.