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  6. Leek vs. Miso

Leek vs. Miso — In-Depth Nutrition Comparison

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How are Leek and Miso different?

  • Leek is richer in Vitamin K, and Vitamin C, while Miso is higher in Copper, Zinc, Phosphorus, Manganese, Vitamin B2, Fiber, and Choline.
  • Miso covers your daily need of Sodium 161% more than Leek.
  • Leek is lower in Sodium.

Leeks, (bulb and lower leaf-portion), raw and Miso types were used in this article.

Infographic

Leek 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.
Leek
Leek
2
:
8
Miso
Miso
Contains less Sodium -99.5%
Contains more Iron +18.6%
Contains more Magnesium +71.4%
Contains more Phosphorus +354.3%
Contains more Potassium +16.7%
Contains more Zinc +2033.3%
Contains more Copper +250%
Contains more Manganese +78.6%
Contains more Selenium +600%
Equal in Calcium - 57
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains less Sodium -99.5%
Contains more Iron +18.6%
Contains more Magnesium +71.4%
Contains more Phosphorus +354.3%
Contains more Potassium +16.7%
Contains more Zinc +2033.3%
Contains more Copper +250%
Contains more Manganese +78.6%
Contains more Selenium +600%
Equal in Calcium - 57

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.
Leek
Leek
6
:
5
Miso
Miso
Contains more Vitamin A +1816.1%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.1%
Contains more Folate +236.8%
Contains more Vitamin K +60.4%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B12 +∞%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +1816.1%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.1%
Contains more Folate +236.8%
Contains more Vitamin K +60.4%
Contains more Vitamin B1 +63.3%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B3 +126.5%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
:
4
Miso
Miso
Contains more Water +92.9%
Contains more Protein +752.7%
Contains more Fats +1903.3%
Contains more Carbs +79.3%
Contains more Other +1120%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Miso
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 Water +92.9%
Contains more Protein +752.7%
Contains more Fats +1903.3%
Contains more Carbs +79.3%
Contains more Other +1120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Miso
Miso
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +27850%
Contains more Polyunsaturated fat +1637.3%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +27850%
Contains more Polyunsaturated fat +1637.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Miso Opinion
Net carbs 12.35g 19.97g Miso
Protein 1.5g 12.79g Miso
Fats 0.3g 6.01g Miso
Carbs 14.15g 25.37g Miso
Calories 61kcal 198kcal Miso
Fructose 6g Miso
Sugar 3.9g 6.2g Leek
Fiber 1.8g 5.4g Miso
Calcium 59mg 57mg Leek
Iron 2.1mg 2.49mg Miso
Magnesium 28mg 48mg Miso
Phosphorus 35mg 159mg Miso
Potassium 180mg 210mg Miso
Sodium 20mg 3728mg Leek
Zinc 0.12mg 2.56mg Miso
Copper 0.12mg 0.42mg Miso
Manganese 0.481mg 0.859mg Miso
Selenium 1µg 7µg Miso
Vitamin A 1667IU 87IU Leek
Vitamin A RAE 83µg 4µg Leek
Vitamin E 0.92mg 0.01mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.098mg Miso
Vitamin B2 0.03mg 0.233mg Miso
Vitamin B3 0.4mg 0.906mg Miso
Vitamin B5 0.14mg 0.337mg Miso
Vitamin B6 0.233mg 0.199mg Leek
Folate 64µg 19µg Leek
Vitamin B12 0µg 0.08µg Miso
Vitamin K 47µg 29.3µg Leek
Tryptophan 0.012mg 0.155mg Miso
Threonine 0.063mg 0.479mg Miso
Isoleucine 0.052mg 0.508mg Miso
Leucine 0.096mg 0.82mg Miso
Lysine 0.078mg 0.478mg Miso
Methionine 0.018mg 0.129mg Miso
Phenylalanine 0.055mg 0.486mg Miso
Valine 0.056mg 0.547mg Miso
Histidine 0.025mg 0.243mg Miso
Saturated Fat 0.04g 1.025g Leek
Monounsaturated Fat 0.004g 1.118g Miso
Polyunsaturated fat 0.166g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
22%
Miso
Minerals Daily Need Coverage Score
26%
Leek
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 3708mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 29)
Which food is cheaper?
Leek
Leek is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.