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  6. Mackerel vs. Miso

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 fats; 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.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of mackerel is 0.

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

Infographic

Mackerel vs Miso infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Miso
Miso
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1075%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin B12Vitamin B12 +14900%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +275.6%
Contains more FolateFolate +26.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Miso DV% diff.
Vitamin B12 12µg 0.08µg 497%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 7µg 121%
Manganese 0.859mg 37%
Copper 0.1mg 0.42mg 36%
Cholesterol 95mg 0mg 32%
Sodium 4450mg 3728mg 31%
Fats 25.1g 6.01g 29%
Saturated fat 7.148g 1.025g 28%
Fiber 0g 5.4g 22%
Polyunsaturated fat 6.21g 2.884g 22%
Vitamin K 7.8µg 29.3µg 18%
Monounsaturated fat 8.32g 1.118g 18%
Vitamin E 2.38mg 0.01mg 16%
Vitamin B6 0.41mg 0.199mg 16%
Vitamin B3 3.3mg 0.906mg 15%
Iron 1.4mg 2.49mg 14%
Phosphorus 254mg 159mg 14%
Zinc 1.1mg 2.56mg 13%
Protein 18.5g 12.79g 11%
Potassium 520mg 210mg 9%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Vitamin B1 0.02mg 0.098mg 7%
Vitamin B5 0.337mg 7%
Calories 305kcal 198kcal 5%
Vitamin A 47µg 4µg 5%
Choline 101.6mg 72.2mg 5%
Magnesium 60mg 48mg 3%
Vitamin B2 0.19mg 0.233mg 3%
Calcium 66mg 57mg 1%
Folate 15µg 19µg 1%
Protein per 100 calories 6.1g 6.5g N/A
Calories per 10 g protein 165kcal 155kcal N/A
Weight per 100 calories 33g 51g N/A
Unsaturated / Saturated Fat ratio 2 3.9 N/A
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%
Omega-3 (EPA) 1.619g 0g N/A
Omega-3 (DHA) 2.965g 0g N/A
Omega-3 (DPA) 0.391g 0g N/A

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
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

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
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%

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.