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Miso vs. Sardine — In-Depth Nutrition Comparison

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Significant differences between miso and sardine

  • Miso has more manganese and copper; however, sardine is richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Sardine covers your daily vitamin B12 needs 369% more than miso.
  • Sardine has 12 times less sodium than miso. Miso has 3728mg of sodium, while sardine has 307mg.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Miso and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Miso vs Sardine infographic
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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
4
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +23.1%
Contains more CopperCopper +125.8%
Contains more ZincZinc +95.4%
Contains more ManganeseManganese +695.4%
Contains more CalciumCalcium +570.2%
Contains more PotassiumPotassium +89%
Contains more IronIron +17.3%
Contains more PhosphorusPhosphorus +208.2%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +652.9%

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
4
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +1026.9%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +478.9%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B12Vitamin B12 +11075%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg
~equal in Choline ~75mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.5%
Contains more ProteinProtein +92.5%
Contains more FatsFats +90.5%
Contains more WaterWater +38.6%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -32.9%
Contains more Mono. FatMonounsaturated fat +246.1%
Contains more Poly. FatPolyunsaturated fat +78.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Sardine DV% diff.
Vitamin B12 0.08µg 8.94µg 369%
Sodium 3728mg 307mg 149%
Selenium 7µg 52.7µg 83%
Cholesterol 0mg 142mg 47%
Phosphorus 159mg 490mg 47%
Manganese 0.859mg 0.108mg 33%
Calcium 57mg 382mg 33%
Vitamin B3 0.906mg 5.245mg 27%
Copper 0.42mg 0.186mg 26%
Protein 12.79g 24.62g 24%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Fiber 5.4g 0g 22%
Vitamin K 29.3µg 2.6µg 22%
Polyunsaturated fat 2.884g 5.148g 15%
Vitamin E 0.01mg 2.04mg 14%
Zinc 2.56mg 1.31mg 11%
Fructose 6g 8%
Carbs 25.37g 0g 8%
Fats 6.01g 11.45g 8%
Monounsaturated fat 1.118g 3.869g 7%
Potassium 210mg 397mg 6%
Vitamin B5 0.337mg 0.642mg 6%
Iron 2.49mg 2.92mg 5%
Vitamin A 4µg 32µg 3%
Vitamin B1 0.098mg 0.08mg 2%
Vitamin B6 0.199mg 0.167mg 2%
Magnesium 48mg 39mg 2%
Folate 19µg 10µg 2%
Saturated fat 1.025g 1.528g 2%
Choline 72.2mg 75mg 1%
Calories 198kcal 208kcal 1%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin B2 0.233mg 0.227mg 0%
Tryptophan 0.155mg 0.276mg 0%
Threonine 0.479mg 1.079mg 0%
Isoleucine 0.508mg 1.134mg 0%
Leucine 0.82mg 2.001mg 0%
Lysine 0.478mg 2.26mg 0%
Methionine 0.129mg 0.729mg 0%
Phenylalanine 0.486mg 0.961mg 0%
Valine 0.547mg 1.268mg 0%
Histidine 0.243mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
108%
Miso
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 3421mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 61)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.503g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.