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Miso vs. Marinara sauce — In-Depth Nutrition Comparison

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How are Miso and Marinara sauce different?

  • Miso is richer in Copper, Manganese, Zinc, Iron, Phosphorus, Fiber, and Vitamin B2, while Marinara sauce is higher in Vitamin B3, and Vitamin E .
  • Miso covers your daily need of Sodium 161% more than Marinara sauce.
  • Miso contains 13 times more Zinc than Marinara sauce. Miso contains 2.56mg of Zinc, while Marinara sauce contains 0.2mg.
  • Marinara sauce is lower in Sodium.

Miso and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Miso vs Marinara sauce 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
8
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +111.1%
Contains more IronIron +219.2%
Contains more CopperCopper +418.5%
Contains more ZincZinc +1180%
Contains more PhosphorusPhosphorus +367.6%
Contains more ManganeseManganese +527%
Contains more SeleniumSelenium +536.4%
Contains more PotassiumPotassium +51.9%
Contains less SodiumSodium -99.2%

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
8
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 6.7% 39% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +308.3%
Contains more Vitamin B2Vitamin B2 +282%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +110.8%
Contains more FolateFolate +46.2%
Contains more CholineCholine +427%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +647.1%
Contains more Vitamin E Vitamin E +23900%
Contains more Vitamin B3Vitamin B3 +332.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +807.1%
Contains more FatsFats +306.1%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +671.7%
Contains more WaterWater +103.1%

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
16% 36% 48%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated Fat +196.6%
Contains more Poly. FatPolyunsaturated fat +467.7%
Contains less Sat. FatSaturated Fat -83.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Marinara sauce Opinion
Calories 198kcal 51kcal Miso
Protein 12.79g 1.41g Miso
Fats 6.01g 1.48g Miso
Vitamin C 0mg 2mg Marinara sauce
Net carbs 19.97g 6.26g Miso
Carbs 25.37g 8.06g Miso
Cholesterol 0mg 2mg Miso
Magnesium 48mg 18mg Miso
Calcium 57mg 27mg Miso
Potassium 210mg 319mg Marinara sauce
Iron 2.49mg 0.78mg Miso
Sugar 6.2g 5.5g Marinara sauce
Fiber 5.4g 1.8g Miso
Copper 0.42mg 0.081mg Miso
Zinc 2.56mg 0.2mg Miso
Phosphorus 159mg 34mg Miso
Sodium 3728mg 30mg Marinara sauce
Vitamin A 87IU 650IU Marinara sauce
Vitamin A RAE 4µg 33µg Marinara sauce
Vitamin E 0.01mg 2.4mg Marinara sauce
Manganese 0.859mg 0.137mg Miso
Selenium 7µg 1.1µg Miso
Vitamin B1 0.098mg 0.024mg Miso
Vitamin B2 0.233mg 0.061mg Miso
Vitamin B3 0.906mg 3.917mg Marinara sauce
Vitamin B5 0.337mg Miso
Vitamin B6 0.199mg 0.173mg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 13.9µg Miso
Folate 19µg 13µg Miso
Choline 72.2mg 13.7mg Miso
Saturated Fat 1.025g 0.17g Marinara sauce
Monounsaturated Fat 1.118g 0.377g Miso
Polyunsaturated fat 2.884g 0.508g Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Marinara sauce
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
21%
Marinara sauce
Minerals Daily Need Coverage Score
108%
Miso
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 3698mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.855g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 61)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.4)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.