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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
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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.
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
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% 5.2% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Wheat Bread Opinion
Calories 198kcal 313kcal Wheat Bread
Protein 12.79g 12.96g Wheat Bread
Fats 6.01g 4.27g Miso
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 19.97g 51.07g Wheat Bread
Carbs 25.37g 55.77g Wheat Bread
Magnesium 48mg 59mg Wheat Bread
Calcium 57mg 165mg Wheat Bread
Potassium 210mg 223mg Wheat Bread
Iron 2.49mg 4.09mg Wheat Bread
Sugar 6.2g 6.42g Miso
Fiber 5.4g 4.7g Miso
Copper 0.42mg 0.198mg Miso
Zinc 2.56mg 1.47mg Miso
Phosphorus 159mg 188mg Wheat Bread
Sodium 3728mg 601mg Wheat Bread
Vitamin A 87IU 0IU Miso
Vitamin A 4µg 0µg Miso
Vitamin E 0.01mg 0.24mg Wheat Bread
Manganese 0.859mg 1.377mg Wheat Bread
Selenium 7µg 33.4µg Wheat Bread
Vitamin B1 0.098mg 0.439mg Wheat Bread
Vitamin B2 0.233mg 0.382mg Wheat Bread
Vitamin B3 0.906mg 6.25mg Wheat Bread
Vitamin B5 0.337mg 0.456mg Wheat Bread
Vitamin B6 0.199mg 0.153mg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 5.7µg Miso
Folate 19µg 86µg Wheat Bread
Choline 72.2mg 22.1mg Miso
Saturated Fat 1.025g 0.989g Wheat Bread
Monounsaturated Fat 1.118g 1.019g Miso
Polyunsaturated fat 2.884g 1.72g Miso
Tryptophan 0.155mg 0.092mg Miso
Threonine 0.479mg 0.299mg Miso
Isoleucine 0.508mg 0.258mg Miso
Leucine 0.82mg 0.461mg Miso
Lysine 0.478mg 0.215mg Miso
Methionine 0.129mg 0.105mg Miso
Phenylalanine 0.486mg 0.315mg Miso
Valine 0.547mg 0.31mg Miso
Histidine 0.243mg 0.15mg Miso
Fructose 6g Miso
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Wheat Bread
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
23%
Miso
36%
Wheat Bread
Minerals Daily Need Coverage Score
108%
Miso
89%
Wheat Bread

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 3127mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 1)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 0.22g)
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. 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.