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  6. Sardines vs. Miso

Sardines vs. Miso — In-Depth Nutrition Comparison

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Significant differences between sardines and miso

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin B3, and vitamin D*; however, miso is richer in manganese and copper.
  • Sardines cover your daily vitamin B12 needs 369% more than miso.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of sardines is 0.

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

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Miso
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 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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Miso
Miso
4
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 +700%
Contains more Vitamin EVitamin E +20300%
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

All nutrients comparison - raw data values

Nutrient Sardines Miso DV% diff.
Vitamin B12 8.94µg 0.08µg 369%
Sodium 307mg 3728mg 149%
Selenium 52.7µg 7µg 83%
Cholesterol 142mg 0mg 47%
Phosphorus 490mg 159mg 47%
Calcium 382mg 57mg 33%
Manganese 0.108mg 0.859mg 33%
Vitamin B3 5.245mg 0.906mg 27%
Copper 0.186mg 0.42mg 26%
Protein 24.62g 12.79g 24%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Fiber 0g 5.4g 22%
Vitamin K 2.6µg 29.3µg 22%
Polyunsaturated fat 5.148g 2.884g 15%
Vitamin E 2.04mg 0.01mg 14%
Zinc 1.31mg 2.56mg 11%
Fats 11.45g 6.01g 8%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Monounsaturated fat 3.869g 1.118g 7%
Potassium 397mg 210mg 6%
Vitamin B5 0.642mg 0.337mg 6%
Iron 2.92mg 2.49mg 5%
Vitamin A 32µg 4µg 3%
Magnesium 39mg 48mg 2%
Vitamin B1 0.08mg 0.098mg 2%
Vitamin B6 0.167mg 0.199mg 2%
Folate 10µg 19µg 2%
Saturated fat 1.528g 1.025g 2%
Calories 208kcal 198kcal 1%
Choline 75mg 72.2mg 1%
Protein per 100 calories 12g 6.5g N/A
Calories per 10 g protein 84kcal 155kcal N/A
Weight per 100 calories 48g 51g N/A
Unsaturated / Saturated Fat ratio 5.9 3.9 N/A
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin B2 0.227mg 0.233mg 0%
Tryptophan 0.276mg 0.155mg 0%
Threonine 1.079mg 0.479mg 0%
Isoleucine 1.134mg 0.508mg 0%
Leucine 2.001mg 0.82mg 0%
Lysine 2.26mg 0.478mg 0%
Methionine 0.729mg 0.129mg 0%
Phenylalanine 0.961mg 0.486mg 0%
Valine 1.268mg 0.547mg 0%
Histidine 0.725mg 0.243mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

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
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
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%

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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. Sardines - 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.