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Miso vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between miso and wheat Bread?

  • Miso is higher in copper and vitamin K, yet wheat Bread is higher in selenium, vitamin B3, vitamin B1, manganese, iron, folate, and vitamin B2.
  • Miso's daily need coverage for sodium is 136% more.
  • Miso has 5 times more vitamin K than wheat Bread. While miso has 29.3µg of vitamin K, wheat Bread has only 5.7µg.
  • The amount of sodium in wheat Bread is lower.

We used Miso and Bread, wheat, toasted types in this article.

Infographic

Miso vs Wheat Bread 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.
Miso
Miso
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CopperCopper +112.1%
Contains more ZincZinc +74.1%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +189.5%
Contains more IronIron +64.3%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +60.3%
Contains more SeleniumSelenium +377.1%
~equal in Potassium ~223mg

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.
Miso
Miso
5
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +414%
Contains more CholineCholine +226.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B2Vitamin B2 +63.9%
Contains more Vitamin B3Vitamin B3 +589.8%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more FolateFolate +352.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Wheat Bread DV% diff.
Sodium 3728mg 601mg 136%
Selenium 7µg 33.4µg 48%
Vitamin B3 0.906mg 6.25mg 33%
Vitamin B1 0.098mg 0.439mg 28%
Copper 0.42mg 0.198mg 25%
Manganese 0.859mg 1.377mg 23%
Vitamin K 29.3µg 5.7µg 20%
Iron 2.49mg 4.09mg 20%
Folate 19µg 86µg 17%
Vitamin B2 0.233mg 0.382mg 11%
Calcium 57mg 165mg 11%
Carbs 25.37g 55.77g 10%
Zinc 2.56mg 1.47mg 10%
Choline 72.2mg 22.1mg 9%
Fructose 6g 8%
Polyunsaturated fat 2.884g 1.72g 8%
Calories 198kcal 313kcal 6%
Phosphorus 159mg 188mg 4%
Vitamin B6 0.199mg 0.153mg 4%
Fats 6.01g 4.27g 3%
Fiber 5.4g 4.7g 3%
Vitamin B12 0.08µg 0µg 3%
Magnesium 48mg 59mg 3%
Vitamin E 0.01mg 0.24mg 2%
Vitamin B5 0.337mg 0.456mg 2%
Protein 12.79g 12.96g 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 19.97g 51.07g N/A
Potassium 210mg 223mg 0%
Sugar 6.2g 6.42g N/A
Vitamin A 4µg 0µg 0%
Saturated fat 1.025g 0.989g 0%
Monounsaturated fat 1.118g 1.019g 0%
Tryptophan 0.155mg 0.092mg 0%
Threonine 0.479mg 0.299mg 0%
Isoleucine 0.508mg 0.258mg 0%
Leucine 0.82mg 0.461mg 0%
Lysine 0.478mg 0.215mg 0%
Methionine 0.129mg 0.105mg 0%
Phenylalanine 0.486mg 0.315mg 0%
Valine 0.547mg 0.31mg 0%
Histidine 0.243mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
3
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +40.7%
Contains more WaterWater +77.5%
Contains more OtherOther +362.5%
Contains more CarbsCarbs +119.8%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Poly. FatPolyunsaturated fat +67.7%
~equal in Saturated fat ~0.989g
~equal in Monounsaturated fat ~1.019g

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.