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  6. Flaxseed oil vs. Miso

Flaxseed oil vs. Miso — In-Depth Nutrition Comparison

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How are flaxseed oil and miso different?

  • Miso has more copper, manganese, iron, vitamin K, zinc, phosphorus, magnesium, and potassium than flaxseed oil.
  • Daily need coverage for sodium for miso is 162% higher.
  • Flaxseed oil contains 9 times more saturated fat than miso. While flaxseed oil contains 9.047g of saturated fat, miso contains only 1.025g.
  • Flaxseed oil has a lower glycemic index (0) than miso (61).

Oil, flaxseed, contains added sliced flaxseed and Miso are the varieties used in this article.

Infographic

Flaxseed oil 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Miso
Miso
9
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +577.4%
Contains more IronIron +632.4%
Contains more CopperCopper +526.9%
Contains more ZincZinc +725.8%
Contains more PhosphorusPhosphorus +488.9%
Contains more ManganeseManganese +509.2%

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% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Miso
Miso
10
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin KVitamin K +787.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Miso DV% diff.
Polyunsaturated fat 64.876g 2.884g 413%
Sodium 6mg 3728mg 162%
Fats 99.01g 6.01g 143%
Monounsaturated fat 20.634g 1.118g 49%
Copper 0.067mg 0.42mg 39%
Saturated fat 9.047g 1.025g 36%
Calories 878kcal 198kcal 34%
Manganese 0.141mg 0.859mg 31%
Iron 0.34mg 2.49mg 27%
Protein 0.37g 12.79g 25%
Vitamin K 3.3µg 29.3µg 22%
Fiber 5.4g 22%
Zinc 0.31mg 2.56mg 20%
Phosphorus 27mg 159mg 19%
Vitamin B2 0.233mg 18%
Vitamin B6 0.199mg 15%
Choline 72.2mg 13%
Selenium 7µg 13%
Magnesium 15mg 48mg 8%
Vitamin B1 0.098mg 8%
Fructose 6g 8%
Carbs 0.39g 25.37g 8%
Vitamin B5 0.337mg 7%
Vitamin B3 0.906mg 6%
Vitamin E 0.71mg 0.01mg 5%
Potassium 31mg 210mg 5%
Calcium 9mg 57mg 5%
Folate 19µg 5%
Vitamin B12 0.08µg 3%
Net carbs 0.39g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Trans fat 0.184g 0g 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 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g 0g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Miso
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 FatsFats +1547.4%
Contains more ProteinProtein +3356.8%
Contains more CarbsCarbs +6405.1%
Contains more WaterWater +26787.5%
Contains more OtherOther +18200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 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 +1745.6%
Contains more Poly. FatPolyunsaturated fat +2149.5%
Contains less Sat. FatSaturated fat -88.7%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.