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Broccoli vs. Miso — In-Depth Nutrition Comparison

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Important differences between Broccoli and Miso

  • Broccoli has more Vitamin C, Vitamin K, and Folate, however, Miso is richer in Copper, Manganese, Iron, Zinc, Phosphorus, and Fiber.
  • Miso's daily need coverage for Sodium is 161% more.
  • Broccoli contains less Sodium.

The food varieties used in the comparison are Broccoli, raw and Miso.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +50.5%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +21.3%
Contains more IronIron +241.1%
Contains more CopperCopper +757.1%
Contains more ZincZinc +524.4%
Contains more PhosphorusPhosphorus +140.9%
Contains more ManganeseManganese +309%
Contains more SeleniumSelenium +180%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Miso
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +616.1%
Contains more Vitamin EVitamin E +7700%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin KVitamin K +246.8%
Contains more FolateFolate +231.6%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B6Vitamin B6 +13.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Miso
4
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 WaterWater +107.6%
Contains more ProteinProtein +353.5%
Contains more FatsFats +1524.3%
Contains more CarbsCarbs +282.1%
Contains more OtherOther +1372.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Miso
2
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated Fat -96.2%
Contains more Mono. FatMonounsaturated Fat +10063.6%
Contains more Poly. FatPolyunsaturated fat +7489.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more FructoseFructose +782.4%
~equal in Starch ~0g
~equal in Maltose ~0.2g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Miso
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Miso Opinion
Calories 34kcal 198kcal Miso
Protein 2.82g 12.79g Miso
Fats 0.37g 6.01g Miso
Vitamin C 89.2mg 0mg Broccoli
Net carbs 4.04g 19.97g Miso
Carbs 6.64g 25.37g Miso
Magnesium 21mg 48mg Miso
Calcium 47mg 57mg Miso
Potassium 316mg 210mg Broccoli
Iron 0.73mg 2.49mg Miso
Sugar 1.7g 6.2g Broccoli
Fiber 2.6g 5.4g Miso
Copper 0.049mg 0.42mg Miso
Zinc 0.41mg 2.56mg Miso
Phosphorus 66mg 159mg Miso
Sodium 33mg 3728mg Broccoli
Vitamin A 623IU 87IU Broccoli
Vitamin A 31µg 4µg Broccoli
Vitamin E 0.78mg 0.01mg Broccoli
Manganese 0.21mg 0.859mg Miso
Selenium 2.5µg 7µg Miso
Vitamin B1 0.071mg 0.098mg Miso
Vitamin B2 0.117mg 0.233mg Miso
Vitamin B3 0.639mg 0.906mg Miso
Vitamin B5 0.573mg 0.337mg Broccoli
Vitamin B6 0.175mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 101.6µg 29.3µg Broccoli
Folate 63µg 19µg Broccoli
Choline 18.7mg 72.2mg Miso
Saturated Fat 0.039g 1.025g Broccoli
Monounsaturated Fat 0.011g 1.118g Miso
Polyunsaturated fat 0.038g 2.884g Miso
Tryptophan 0.033mg 0.155mg Miso
Threonine 0.088mg 0.479mg Miso
Isoleucine 0.079mg 0.508mg Miso
Leucine 0.129mg 0.82mg Miso
Lysine 0.135mg 0.478mg Miso
Methionine 0.038mg 0.129mg Miso
Phenylalanine 0.117mg 0.486mg Miso
Valine 0.125mg 0.547mg Miso
Histidine 0.059mg 0.243mg Miso
Fructose 0.68g 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61%
Broccoli
23%
Miso
Minerals Daily Need Coverage Score
19%
Broccoli
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 4.5g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 3695mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.986g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 29)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.