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Mackerel vs. Miso — In-Depth Nutrition Comparison

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Important differences between Mackerel and Miso

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, and Vitamin B6, however, Miso is richer in Copper, Fiber, and Vitamin K.
  • Mackerel's daily need coverage for Vitamin B12 is 497% more.
  • Miso contains less Cholesterol.

The food varieties used in the comparison are Fish, mackerel, salted and Miso.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Miso
5
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 MagnesiumMagnesium +25%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +147.6%
Contains more PhosphorusPhosphorus +59.7%
Contains more SeleniumSelenium +948.6%
Contains more IronIron +77.9%
Contains more CopperCopper +320%
Contains more ZincZinc +132.7%
Contains less SodiumSodium -16.2%

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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Miso
5
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 AVitamin A +80.5%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin B12Vitamin B12 +14900%
Contains more CholineCholine +40.7%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +275.6%
Contains more FolateFolate +26.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Miso
2
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 ProteinProtein +44.6%
Contains more FatsFats +317.6%
Contains more CarbsCarbs +∞%
~equal in Water ~43.02g
~equal in Other ~12.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Miso
1
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 more Mono. FatMonounsaturated Fat +644.2%
Contains more Poly. FatPolyunsaturated fat +115.3%
Contains less Sat. FatSaturated Fat -85.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Miso Opinion
Calories 305kcal 198kcal Mackerel
Protein 18.5g 12.79g Mackerel
Fats 25.1g 6.01g Mackerel
Net carbs 0g 19.97g Miso
Carbs 0g 25.37g Miso
Cholesterol 95mg 0mg Miso
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 48mg Mackerel
Calcium 66mg 57mg Mackerel
Potassium 520mg 210mg Mackerel
Iron 1.4mg 2.49mg Miso
Sugar 0g 6.2g Mackerel
Fiber 0g 5.4g Miso
Copper 0.1mg 0.42mg Miso
Zinc 1.1mg 2.56mg Miso
Phosphorus 254mg 159mg Mackerel
Sodium 4450mg 3728mg Miso
Vitamin A 157IU 87IU Mackerel
Vitamin A 47µg 4µg Mackerel
Vitamin E 2.38mg 0.01mg Mackerel
Vitamin D 25.2µg 0µg Mackerel
Manganese 0.859mg Miso
Selenium 73.4µg 7µg Mackerel
Vitamin B1 0.02mg 0.098mg Miso
Vitamin B2 0.19mg 0.233mg Miso
Vitamin B3 3.3mg 0.906mg Mackerel
Vitamin B5 0.337mg Miso
Vitamin B6 0.41mg 0.199mg Mackerel
Vitamin B12 12µg 0.08µg Mackerel
Vitamin K 7.8µg 29.3µg Miso
Folate 15µg 19µg Miso
Choline 101.6mg 72.2mg Mackerel
Saturated Fat 7.148g 1.025g Miso
Monounsaturated Fat 8.32g 1.118g Mackerel
Polyunsaturated fat 6.21g 2.884g Mackerel
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Fructose 6g Miso
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
200%
Mackerel
23%
Miso
Minerals Daily Need Coverage Score
131%
Mackerel
108%
Miso

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 722mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 6.123g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 61)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.