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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 fats.
  • Mackerel's daily need coverage for vitamin B12 is 497% more.
  • Miso contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of mackerel is 0.

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

Infographic

Miso vs Mackerel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Miso
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Miso
Miso
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +1075%
Contains more Vitamin EVitamin E +23700%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B6Vitamin B6 +106%
Contains more Vitamin B12Vitamin B12 +14900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Miso Mackerel DV% diff.
Vitamin B12 0.08µg 12µg 497%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 7µg 73.4µg 121%
Manganese 0.859mg 37%
Copper 0.42mg 0.1mg 36%
Cholesterol 0mg 95mg 32%
Sodium 3728mg 4450mg 31%
Fats 6.01g 25.1g 29%
Saturated fat 1.025g 7.148g 28%
Fiber 5.4g 0g 22%
Polyunsaturated fat 2.884g 6.21g 22%
Vitamin K 29.3µg 7.8µg 18%
Monounsaturated fat 1.118g 8.32g 18%
Vitamin E 0.01mg 2.38mg 16%
Vitamin B6 0.199mg 0.41mg 16%
Vitamin B3 0.906mg 3.3mg 15%
Iron 2.49mg 1.4mg 14%
Phosphorus 159mg 254mg 14%
Zinc 2.56mg 1.1mg 13%
Protein 12.79g 18.5g 11%
Potassium 210mg 520mg 9%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Vitamin B1 0.098mg 0.02mg 7%
Vitamin B5 0.337mg 7%
Calories 198kcal 305kcal 5%
Vitamin A 4µg 47µg 5%
Choline 72.2mg 101.6mg 5%
Magnesium 48mg 60mg 3%
Vitamin B2 0.233mg 0.19mg 3%
Calcium 57mg 66mg 1%
Folate 19µg 15µg 1%
Protein per 100 calories 6.5g 6.1g N/A
Calories per 10 g protein 155kcal 165kcal N/A
Weight per 100 calories 51g 33g N/A
Unsaturated / Saturated Fat ratio 3.9 2 N/A
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
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%
Omega-3 (EPA) 0g 1.619g N/A
Omega-3 (DHA) 0g 2.965g N/A
Omega-3 (DPA) 0g 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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

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
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%

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.