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  6. Miso vs. Cheese sandwich

Miso vs. Cheese sandwich — In-Depth Nutrition Comparison

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A recap on differences between miso and cheese sandwich

  • Miso has more copper and zinc; however, cheese sandwich is higher in phosphorus, selenium, vitamin B1, vitamin B2, calcium, and vitamin B3.
  • Miso covers your daily sodium needs 126% more than cheese sandwich.
  • Cheese sandwich contains 3 times less zinc than miso. Miso contains 2.56mg of zinc, while cheese sandwich contains 0.87mg.
  • Cheese sandwich has less sodium.

Food varieties used in this article are Miso and Crackers, wheat, sandwich, with cheese filling.

Infographic

Miso vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more CopperCopper +162.5%
Contains more ZincZinc +194.3%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +257.9%
Contains more PotassiumPotassium +45.7%
Contains more PhosphorusPhosphorus +140.3%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +26.1%
Contains more SeleniumSelenium +247.1%
~equal in Iron ~2.62mg

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
3
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +425%
Contains more Vitamin B1Vitamin B1 +265.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +251.5%
Contains more Vitamin B5Vitamin B5 +84.6%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more Vitamin B12Vitamin B12 +50%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Cheese sandwich DV% diff.
Sodium 3728mg 839mg 126%
Polyunsaturated fat 2.884g 9.166g 42%
Phosphorus 159mg 382mg 32%
Selenium 7µg 24.3µg 31%
Copper 0.42mg 0.16mg 29%
Fats 6.01g 25g 29%
Vitamin K 29.3µg 24%
Monounsaturated fat 1.118g 10.351g 23%
Vitamin B1 0.098mg 0.358mg 22%
Vitamin B2 0.233mg 0.427mg 15%
Zinc 2.56mg 0.87mg 15%
Calories 198kcal 497kcal 15%
Calcium 57mg 204mg 15%
Saturated fat 1.025g 4.129g 14%
Vitamin B3 0.906mg 3.185mg 14%
Choline 72.2mg 13%
Carbs 25.37g 58.2g 11%
Folate 19µg 64µg 11%
Manganese 0.859mg 1.083mg 10%
Fiber 5.4g 3.1g 9%
Fructose 6g 8%
Vitamin B5 0.337mg 0.622mg 6%
Protein 12.79g 9.8g 6%
Vitamin B6 0.199mg 0.261mg 5%
Potassium 210mg 306mg 3%
Iron 2.49mg 2.62mg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B12 0.08µg 0.12µg 2%
Vitamin A 4µg 21µg 2%
Magnesium 48mg 54mg 1%
Net carbs 19.97g 55.1g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.13mg 0%
Threonine 0.479mg 0.298mg 0%
Isoleucine 0.508mg 0.383mg 0%
Leucine 0.82mg 0.698mg 0%
Lysine 0.478mg 0.344mg 0%
Methionine 0.129mg 0.167mg 0%
Phenylalanine 0.486mg 0.472mg 0%
Valine 0.547mg 0.438mg 0%
Histidine 0.243mg 0.219mg 0%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +30.5%
Contains more WaterWater +1244.4%
Contains more OtherOther +237.1%
Contains more FatsFats +316%
Contains more CarbsCarbs +129.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +825.8%
Contains more Poly. FatPolyunsaturated fat +217.8%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.