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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
5
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +77.9%
Contains more CopperCopper +320%
Contains more ZincZinc +132.7%
Contains less SodiumSodium -16.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +147.6%
Contains more PhosphorusPhosphorus +59.7%
Contains more SeleniumSelenium +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
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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +275.6%
Contains more FolateFolate +26.7%
Contains more Vitamin AVitamin A +80.5%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin B12Vitamin B12 +14900%
Contains more CholineCholine +40.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
2
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +44.6%
Contains more FatsFats +317.6%
~equal in Water ~43g
~equal in Other ~13.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated Fat -85.7%
Contains more Mono. FatMonounsaturated Fat +644.2%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 198kcal 305kcal Mackerel
Protein 12.79g 18.5g Mackerel
Fats 6.01g 25.1g Mackerel
Net carbs 19.97g 0g Miso
Carbs 25.37g 0g Miso
Cholesterol 0mg 95mg Miso
Vitamin D 0IU 1006IU Mackerel
Magnesium 48mg 60mg Mackerel
Calcium 57mg 66mg Mackerel
Potassium 210mg 520mg Mackerel
Iron 2.49mg 1.4mg Miso
Sugar 6.2g 0g Mackerel
Fiber 5.4g 0g Miso
Copper 0.42mg 0.1mg Miso
Zinc 2.56mg 1.1mg Miso
Phosphorus 159mg 254mg Mackerel
Sodium 3728mg 4450mg Miso
Vitamin A 87IU 157IU Mackerel
Vitamin A 4µg 47µg Mackerel
Vitamin E 0.01mg 2.38mg Mackerel
Vitamin D 0µg 25.2µg Mackerel
Manganese 0.859mg Miso
Selenium 7µg 73.4µg 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
Vitamin B12 0.08µg 12µg Mackerel
Vitamin K 29.3µg 7.8µg Miso
Folate 19µg 15µg Miso
Choline 72.2mg 101.6mg Mackerel
Saturated Fat 1.025g 7.148g Miso
Monounsaturated Fat 1.118g 8.32g Mackerel
Polyunsaturated fat 2.884g 6.21g Mackerel
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
Fructose 6g Miso
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Miso
200%
Mackerel
Minerals Daily Need Coverage Score
108%
Miso
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 722mg)
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.