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  6. Wheat Bread vs. Miso

Wheat Bread vs. Miso — In-Depth Nutrition Comparison

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What are the differences between Wheat Bread and Miso?

  • Wheat Bread is higher in Selenium, Vitamin B3, Vitamin B1, Manganese, Iron, Folate, and Vitamin B2, yet Miso is higher in Copper, and Vitamin K.
  • Miso's daily need coverage for Sodium is 136% more.
  • Wheat Bread has 7 times more Vitamin B3 than Miso. While Wheat Bread has 6.25mg of Vitamin B3, Miso has only 0.906mg.
  • The amount of Sodium in Wheat Bread is lower.

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

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Miso
Miso
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%
Contains more Zinc +74.1%
Contains more Copper +112.1%
Equal in Potassium - 210
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
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%
Contains more Zinc +74.1%
Contains more Copper +112.1%
Equal in Potassium - 210

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.
Wheat Bread
Wheat Bread
7
:
4
Miso
Miso
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%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +414%
Wheat Bread
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%
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +414%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Miso
Miso
Contains more Carbs +119.8%
Contains more Fats +40.7%
Contains more Water +77.5%
Contains more Other +362.5%
Equal in Protein - 12.79
Wheat Bread
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
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 Carbs +119.8%
Contains more Fats +40.7%
Contains more Water +77.5%
Contains more Other +362.5%
Equal in Protein - 12.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Miso
Miso
Contains more Polyunsaturated fat +67.7%
Equal in Saturated Fat - 1.025
Equal in Monounsaturated Fat - 1.118
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Polyunsaturated fat +67.7%
Equal in Saturated Fat - 1.025
Equal in Monounsaturated Fat - 1.118

Comparison summary table

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

Which food is preferable for your diet?

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

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.