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Miso vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between miso and chinese broccoli

  • Miso has more copper, manganese, iron, zinc, and phosphorus, while chinese broccoli has more vitamin K, vitamin C, vitamin A, and folate.
  • Miso's daily need coverage for sodium is 162% higher.
  • Chinese broccoli contains 7 times less copper than miso. Miso contains 0.42mg of copper, while chinese broccoli contains 0.061mg.
  • The amount of sodium in chinese broccoli is lower.
  • Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of miso is 61.

The food types used in this comparison are Miso and Broccoli, chinese, cooked.

Infographic

Miso vs Chinese broccoli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +344.6%
Contains more CopperCopper +588.5%
Contains more ZincZinc +556.4%
Contains more PhosphorusPhosphorus +287.8%
Contains more ManganeseManganese +225.4%
Contains more SeleniumSelenium +438.5%
Contains more CalciumCalcium +75.4%
Contains more PotassiumPotassium +24.3%
Contains less SodiumSodium -99.8%

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
6
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B2Vitamin B2 +59.6%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +111.9%
Contains more Vitamin B6Vitamin B6 +184.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +185.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1950%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin KVitamin K +189.4%
Contains more FolateFolate +421.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1021.9%
Contains more FatsFats +734.7%
Contains more CarbsCarbs +565.9%
Contains more OtherOther +1521.5%
Contains more WaterWater +117.4%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +2136%
Contains more Poly. FatPolyunsaturated fat +773.9%
Contains less Sat. FatSaturated fat -89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Chinese broccoli
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 Miso Chinese broccoli DV% diff.
Sodium 3728mg 7mg 162%
Vitamin K 29.3µg 84.8µg 46%
Copper 0.42mg 0.061mg 40%
Vitamin C 0mg 28.2mg 31%
Manganese 0.859mg 0.264mg 26%
Iron 2.49mg 0.56mg 24%
Protein 12.79g 1.14g 23%
Folate 19µg 99µg 20%
Zinc 2.56mg 0.39mg 20%
Phosphorus 159mg 41mg 17%
Polyunsaturated fat 2.884g 0.33g 17%
Fiber 5.4g 2.5g 12%
Vitamin B6 0.199mg 0.07mg 10%
Selenium 7µg 1.3µg 10%
Calories 198kcal 22kcal 9%
Choline 72.2mg 25.3mg 9%
Vitamin A 4µg 82µg 9%
Fructose 6g 8%
Fats 6.01g 0.72g 8%
Vitamin B2 0.233mg 0.146mg 7%
Magnesium 48mg 18mg 7%
Carbs 25.37g 3.81g 7%
Saturated fat 1.025g 0.11g 4%
Vitamin B5 0.337mg 0.159mg 4%
Calcium 57mg 100mg 4%
Vitamin E 0.01mg 0.48mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B3 0.906mg 0.437mg 3%
Monounsaturated fat 1.118g 0.05g 3%
Potassium 210mg 261mg 2%
Net carbs 19.97g 1.31g N/A
Sugar 6.2g 0.84g N/A
Vitamin B1 0.098mg 0.095mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
108%
Miso
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 3721mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.915g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 29)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3.4)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.