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Miso vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Miso and Rainbow trout

  • Miso has more Copper, Manganese, Iron, and Vitamin K, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, and Vitamin B5.
  • Rainbow trout's daily need coverage for Vitamin B12 is 176% more.
  • Miso contains 293 times more Vitamin K than Rainbow trout. Miso contains 29.3µg of Vitamin K, while Rainbow trout contains 0.1µg.
  • Rainbow trout contains less Sodium.

The food varieties used in the comparison are Miso and Fish, trout, rainbow, farmed, raw.

Infographic

Miso vs Rainbow trout 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
6
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +128%
Contains more IronIron +703.2%
Contains more CopperCopper +813%
Contains more ZincZinc +468.9%
Contains more ManganeseManganese +7709.1%
Contains more PotassiumPotassium +79.5%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +237.1%

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
3
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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +221.8%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B3Vitamin B3 +514.5%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +70.9%
Contains more Vitamin B12Vitamin B12 +5275%
~equal in Choline ~65mg

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +15912.5%
Contains more ProteinProtein +55.9%
Contains more WaterWater +71.5%
~equal in Fats ~6.18g

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
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated Fat -25.9%
Contains more Poly. FatPolyunsaturated fat +91.4%
Contains more Mono. FatMonounsaturated Fat +77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Rainbow trout Opinion
Calories 198kcal 141kcal Miso
Protein 12.79g 19.94g Rainbow trout
Fats 6.01g 6.18g Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 19.97g 0g Miso
Carbs 25.37g 0g Miso
Cholesterol 0mg 59mg Miso
Vitamin D 0IU 635IU Rainbow trout
Magnesium 48mg 25mg Miso
Calcium 57mg 25mg Miso
Potassium 210mg 377mg Rainbow trout
Iron 2.49mg 0.31mg Miso
Sugar 6.2g 0g Rainbow trout
Fiber 5.4g 0g Miso
Copper 0.42mg 0.046mg Miso
Zinc 2.56mg 0.45mg Miso
Phosphorus 159mg 226mg Rainbow trout
Sodium 3728mg 51mg Rainbow trout
Vitamin A 87IU 280IU Rainbow trout
Vitamin A 4µg 84µg Rainbow trout
Vitamin E 0.01mg 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 0.859mg 0.011mg Miso
Selenium 7µg 23.6µg Rainbow trout
Vitamin B1 0.098mg 0.12mg Rainbow trout
Vitamin B2 0.233mg 0.09mg Miso
Vitamin B3 0.906mg 5.567mg Rainbow trout
Vitamin B5 0.337mg 1.667mg Rainbow trout
Vitamin B6 0.199mg 0.34mg Rainbow trout
Vitamin B12 0.08µg 4.3µg Rainbow trout
Vitamin K 29.3µg 0.1µg Miso
Folate 19µg 11µg Miso
Trans Fat 0g 0.047g Miso
Choline 72.2mg 65mg Miso
Saturated Fat 1.025g 1.383g Miso
Monounsaturated Fat 1.118g 1.979g Rainbow trout
Polyunsaturated fat 2.884g 1.507g Miso
Tryptophan 0.155mg 0.234mg Rainbow trout
Threonine 0.479mg 0.915mg Rainbow trout
Isoleucine 0.508mg 0.962mg Rainbow trout
Leucine 0.82mg 1.696mg Rainbow trout
Lysine 0.478mg 1.916mg Rainbow trout
Methionine 0.129mg 0.618mg Rainbow trout
Phenylalanine 0.486mg 0.815mg Rainbow trout
Valine 0.547mg 1.075mg Rainbow trout
Histidine 0.243mg 0.614mg Rainbow trout
Fructose 6g Miso
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Rainbow trout
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
113%
Rainbow trout
Minerals Daily Need Coverage Score
108%
Miso
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 3677mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.358g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.