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  6. Miso vs. Mackerel

Miso vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Miso and Mackerel

  • Miso has more Copper, Fiber, and Vitamin K, however, Mackerel is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 497% more.
  • Miso contains less Sodium.

The food varieties used in the comparison are Miso and Fish, mackerel, salted.

Infographic

Miso vs Mackerel 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
5
:
5
Mackerel
Mackerel
Contains more Iron +77.9%
Contains less Sodium -16.2%
Contains more Zinc +132.7%
Contains more Copper +320%
Contains more Calcium +15.8%
Contains more Magnesium +25%
Contains more Phosphorus +59.7%
Contains more Potassium +147.6%
Contains more Selenium +948.6%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +77.9%
Contains less Sodium -16.2%
Contains more Zinc +132.7%
Contains more Copper +320%
Contains more Calcium +15.8%
Contains more Magnesium +25%
Contains more Phosphorus +59.7%
Contains more Potassium +147.6%
Contains more Selenium +948.6%

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
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +22.6%
Contains more Folate +26.7%
Contains more Vitamin K +275.6%
Contains more Vitamin A +80.5%
Contains more Vitamin E +23700%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +264.2%
Contains more Vitamin B6 +106%
Contains more Vitamin B12 +14900%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +22.6%
Contains more Folate +26.7%
Contains more Vitamin K +275.6%
Contains more Vitamin A +80.5%
Contains more Vitamin E +23700%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +264.2%
Contains more Vitamin B6 +106%
Contains more Vitamin B12 +14900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +44.6%
Contains more Fats +317.6%
Equal in Water - 43
Equal in Other - 13.4
Miso
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +44.6%
Contains more Fats +317.6%
Equal in Water - 43
Equal in Other - 13.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +644.2%
Contains more Polyunsaturated fat +115.3%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +644.2%
Contains more Polyunsaturated fat +115.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Mackerel Opinion
Net carbs 19.97g 0g Miso
Protein 12.79g 18.5g Mackerel
Fats 6.01g 25.1g Mackerel
Carbs 25.37g 0g Miso
Calories 198kcal 305kcal Mackerel
Fructose 6g Miso
Sugar 6.2g 0g Mackerel
Fiber 5.4g 0g Miso
Calcium 57mg 66mg Mackerel
Iron 2.49mg 1.4mg Miso
Magnesium 48mg 60mg Mackerel
Phosphorus 159mg 254mg Mackerel
Potassium 210mg 520mg Mackerel
Sodium 3728mg 4450mg Miso
Zinc 2.56mg 1.1mg Miso
Copper 0.42mg 0.1mg Miso
Manganese 0.859mg Miso
Selenium 7µg 73.4µg Mackerel
Vitamin A 87IU 157IU Mackerel
Vitamin A RAE 4µg 47µg Mackerel
Vitamin E 0.01mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.098mg 0.02mg Miso
Vitamin B2 0.233mg 0.19mg Miso
Vitamin B3 0.906mg 3.3mg Mackerel
Vitamin B5 0.337mg Miso
Vitamin B6 0.199mg 0.41mg Mackerel
Folate 19µg 15µg Miso
Vitamin B12 0.08µg 12µg Mackerel
Vitamin K 29.3µg 7.8µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Cholesterol 0mg 95mg Miso
Saturated Fat 1.025g 7.148g Miso
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 1.118g 8.32g Mackerel
Polyunsaturated fat 2.884g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
22%
Miso
212%
Mackerel
Minerals Daily Need Coverage Score
108%
Miso
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 722mg)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 6.123g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.