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Sardine vs. Miso — In-Depth Nutrition Comparison

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Significant differences between Sardine and Miso

  • Sardine has more Vitamin B12, Selenium, Phosphorus, Calcium, Vitamin D, and Vitamin B3, however, Miso is richer in Manganese, and Copper.
  • Sardine covers your daily Vitamin B12 needs 369% more than Miso.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Miso.

Infographic

Sardine vs Miso infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Miso
4
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 CalciumCalcium +570.2%
Contains more PotassiumPotassium +89%
Contains more IronIron +17.3%
Contains more PhosphorusPhosphorus +208.2%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +652.9%
Contains more MagnesiumMagnesium +23.1%
Contains more CopperCopper +125.8%
Contains more ZincZinc +95.4%
Contains more ManganeseManganese +695.4%

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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Miso
4
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 +24.1%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +478.9%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B12Vitamin B12 +11075%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +1026.9%
Contains more FolateFolate +90%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.233mg
~equal in Choline ~72.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +92.5%
Contains more FatsFats +90.5%
Contains more WaterWater +38.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +246.1%
Contains more Poly. FatPolyunsaturated fat +78.5%
Contains less Sat. FatSaturated Fat -32.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Miso Opinion
Calories 208kcal 198kcal Sardine
Protein 24.62g 12.79g Sardine
Fats 11.45g 6.01g Sardine
Net carbs 0g 19.97g Miso
Carbs 0g 25.37g Miso
Cholesterol 142mg 0mg Miso
Vitamin D 193IU 0IU Sardine
Magnesium 39mg 48mg Miso
Calcium 382mg 57mg Sardine
Potassium 397mg 210mg Sardine
Iron 2.92mg 2.49mg Sardine
Sugar 0g 6.2g Sardine
Fiber 0g 5.4g Miso
Copper 0.186mg 0.42mg Miso
Zinc 1.31mg 2.56mg Miso
Phosphorus 490mg 159mg Sardine
Sodium 307mg 3728mg Sardine
Vitamin A 108IU 87IU Sardine
Vitamin A 32µg 4µg Sardine
Vitamin E 2.04mg 0.01mg Sardine
Vitamin D 4.8µg 0µg Sardine
Manganese 0.108mg 0.859mg Miso
Selenium 52.7µg 7µg Sardine
Vitamin B1 0.08mg 0.098mg Miso
Vitamin B2 0.227mg 0.233mg Miso
Vitamin B3 5.245mg 0.906mg Sardine
Vitamin B5 0.642mg 0.337mg Sardine
Vitamin B6 0.167mg 0.199mg Miso
Vitamin B12 8.94µg 0.08µg Sardine
Vitamin K 2.6µg 29.3µg Miso
Folate 10µg 19µg Miso
Choline 75mg 72.2mg Sardine
Saturated Fat 1.528g 1.025g Miso
Monounsaturated Fat 3.869g 1.118g Sardine
Polyunsaturated fat 5.148g 2.884g Sardine
Tryptophan 0.276mg 0.155mg Sardine
Threonine 1.079mg 0.479mg Sardine
Isoleucine 1.134mg 0.508mg Sardine
Leucine 2.001mg 0.82mg Sardine
Lysine 2.26mg 0.478mg Sardine
Methionine 0.729mg 0.129mg Sardine
Phenylalanine 0.961mg 0.486mg Sardine
Valine 1.268mg 0.547mg Sardine
Histidine 0.725mg 0.243mg Sardine
Fructose 6g Miso
Omega-3 - EPA 0.473g 0g Sardine
Omega-3 - DHA 0.509g 0g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
124%
Sardine
23%
Miso
Minerals Daily Need Coverage Score
94%
Sardine
108%
Miso

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 3421mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 61)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.503g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.