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  6. Miso vs. Flaxseed oil

Miso vs. Flaxseed oil — In-Depth Nutrition Comparison

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How are miso and flaxseed oil different?

  • Miso has more copper, manganese, iron, vitamin K, zinc, phosphorus, magnesium, and potassium than flaxseed oil.
  • Daily need coverage for sodium for miso is 162% higher.
  • Miso contains 9 times more vitamin K than flaxseed oil. While miso contains 29.3µg of vitamin K, flaxseed oil contains only 3.3µg.
  • Flaxseed oil has less sodium.
  • Flaxseed oil has a lower glycemic index (0) than miso (61).

Miso and Oil, flaxseed, contains added sliced flaxseed are the varieties used in this article.

Infographic

Miso vs Flaxseed oil 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
9
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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +577.4%
Contains more IronIron +632.4%
Contains more CopperCopper +526.9%
Contains more ZincZinc +725.8%
Contains more PhosphorusPhosphorus +488.9%
Contains more ManganeseManganese +509.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.8%

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
10
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% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +787.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +7000%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +3356.8%
Contains more CarbsCarbs +6405.1%
Contains more WaterWater +26787.5%
Contains more OtherOther +18200%
Contains more FatsFats +1547.4%

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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +1745.6%
Contains more Poly. FatPolyunsaturated fat +2149.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Flaxseed oil DV% diff.
Polyunsaturated fat 2.884g 64.876g 413%
Sodium 3728mg 6mg 162%
Fats 6.01g 99.01g 143%
Monounsaturated fat 1.118g 20.634g 49%
Copper 0.42mg 0.067mg 39%
Saturated fat 1.025g 9.047g 36%
Calories 198kcal 878kcal 34%
Manganese 0.859mg 0.141mg 31%
Iron 2.49mg 0.34mg 27%
Protein 12.79g 0.37g 25%
Vitamin K 29.3µg 3.3µg 22%
Fiber 5.4g 22%
Zinc 2.56mg 0.31mg 20%
Phosphorus 159mg 27mg 19%
Vitamin B2 0.233mg 18%
Vitamin B6 0.199mg 15%
Choline 72.2mg 13%
Selenium 7µg 13%
Magnesium 48mg 15mg 8%
Vitamin B1 0.098mg 8%
Fructose 6g 8%
Carbs 25.37g 0.39g 8%
Vitamin B5 0.337mg 7%
Vitamin B3 0.906mg 6%
Vitamin E 0.01mg 0.71mg 5%
Potassium 210mg 31mg 5%
Calcium 57mg 9mg 5%
Folate 19µg 5%
Vitamin B12 0.08µg 3%
Net carbs 19.97g 0.39g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Trans fat 0g 0.184g 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 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Flaxseed oil
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
2%
Flaxseed oil
Minerals Daily Need Coverage Score
108%
Miso
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 8.022g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 3722mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.