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Miso vs. Rapini — In-Depth Nutrition Comparison

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How are miso and rapini different?

  • Miso is richer in copper, manganese, zinc, phosphorus, and selenium, while rapini is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Rapini covers your daily need for vitamin K, 162% more than miso.
  • Miso contains 113 times more sodium than rapini. Miso contains 3728mg of sodium, while rapini contains 33mg.
  • Miso has a higher glycemic index (61) than rapini (32).

Miso and Broccoli raab, raw types were used in this article.

Infographic

Miso vs Rapini 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
7
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%
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +118.2%
Contains more IronIron +16.4%
Contains more CopperCopper +900%
Contains more ZincZinc +232.5%
Contains more PhosphorusPhosphorus +117.8%
Contains more ManganeseManganese +117.5%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +89.5%
Contains less SodiumSodium -99.1%
~equal in Potassium ~196mg

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
4
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%
Rapini
7
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +80.6%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +294.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3175%
Contains more Vitamin EVitamin E +16100%
Contains more Vitamin B1Vitamin B1 +65.3%
Contains more Vitamin B3Vitamin B3 +34.8%
Contains more Vitamin KVitamin K +664.5%
Contains more FolateFolate +336.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +303.5%
Contains more FatsFats +1126.5%
Contains more CarbsCarbs +790.2%
Contains more OtherOther +1262.8%
Contains more WaterWater +115.1%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +4200%
Contains more Poly. FatPolyunsaturated fat +2118.5%
Contains less Sat. FatSaturated fat -95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Rapini
2
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +3429.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Rapini DV% diff.
Vitamin K 29.3µg 224µg 162%
Sodium 3728mg 33mg 161%
Copper 0.42mg 0.042mg 42%
Vitamin C 0mg 20.2mg 22%
Manganese 0.859mg 0.395mg 20%
Protein 12.79g 3.17g 19%
Polyunsaturated fat 2.884g 0.13g 18%
Folate 19µg 83µg 16%
Zinc 2.56mg 0.77mg 16%
Vitamin A 4µg 131µg 14%
Phosphorus 159mg 73mg 12%
Selenium 7µg 1µg 11%
Vitamin E 0.01mg 1.62mg 11%
Fiber 5.4g 2.7g 11%
Choline 72.2mg 18.3mg 10%
Calories 198kcal 22kcal 9%
Vitamin B2 0.233mg 0.129mg 8%
Carbs 25.37g 2.85g 8%
Fats 6.01g 0.49g 8%
Fructose 6g 0.17g 7%
Magnesium 48mg 22mg 6%
Vitamin B1 0.098mg 0.162mg 5%
Calcium 57mg 108mg 5%
Iron 2.49mg 2.14mg 4%
Saturated fat 1.025g 0.05g 4%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 1.118g 0.026g 3%
Vitamin B6 0.199mg 0.171mg 2%
Vitamin B3 0.906mg 1.221mg 2%
Net carbs 19.97g 0.15g N/A
Potassium 210mg 196mg 0%
Sugar 6.2g 0.38g N/A
Vitamin B5 0.337mg 0.322mg 0%
Tryptophan 0.155mg 0.043mg 0%
Threonine 0.479mg 0.106mg 0%
Isoleucine 0.508mg 0.104mg 0%
Leucine 0.82mg 0.17mg 0%
Lysine 0.478mg 0.198mg 0%
Methionine 0.129mg 0.048mg 0%
Phenylalanine 0.486mg 0.128mg 0%
Valine 0.547mg 0.153mg 0%
Histidine 0.243mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
108%
Miso
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.82g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 3695mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.975g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 29)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $3)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.