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  6. Miso vs. Rainbow trout

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.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of rainbow trout is 0.

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
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
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% 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 9.7% 28% 47% 239% 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 +2000%
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
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
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 DV% diff.
Vitamin B12 0.08µg 4.3µg 176%
Sodium 3728mg 51mg 160%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.42mg 0.046mg 42%
Manganese 0.859mg 0.011mg 37%
Selenium 7µg 23.6µg 30%
Vitamin B3 0.906mg 5.567mg 29%
Vitamin B5 0.337mg 1.667mg 27%
Iron 2.49mg 0.31mg 27%
Vitamin K 29.3µg 0.1µg 24%
Fiber 5.4g 0g 22%
Cholesterol 0mg 59mg 20%
Zinc 2.56mg 0.45mg 19%
Vitamin E 0.01mg 2.34mg 16%
Protein 12.79g 19.94g 14%
Vitamin B6 0.199mg 0.34mg 11%
Vitamin B2 0.233mg 0.09mg 11%
Phosphorus 159mg 226mg 10%
Vitamin A 4µg 84µg 9%
Polyunsaturated fat 2.884g 1.507g 9%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Potassium 210mg 377mg 5%
Magnesium 48mg 25mg 5%
Calories 198kcal 141kcal 3%
Calcium 57mg 25mg 3%
Vitamin C 0mg 2.9mg 3%
Vitamin B1 0.098mg 0.12mg 2%
Folate 19µg 11µg 2%
Saturated fat 1.025g 1.383g 2%
Monounsaturated fat 1.118g 1.979g 2%
Choline 72.2mg 65mg 1%
Fats 6.01g 6.18g 0%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.155mg 0.234mg 0%
Threonine 0.479mg 0.915mg 0%
Isoleucine 0.508mg 0.962mg 0%
Leucine 0.82mg 1.696mg 0%
Lysine 0.478mg 1.916mg 0%
Methionine 0.129mg 0.618mg 0%
Phenylalanine 0.486mg 0.815mg 0%
Valine 0.547mg 1.075mg 0%
Histidine 0.243mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
95%
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.