Miso vs. Matzo — In-Depth Nutrition Comparison
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How are miso and matzo different?
- Miso is higher in copper, vitamin K, zinc, choline, phosphorus, and fiber; however, matzo is richer in selenium, vitamin B1, and vitamin B3.
- Daily need coverage for sodium for miso is 162% higher.
- Miso contains 98 times more vitamin K than matzo. While miso contains 29.3µg of vitamin K, matzo contains only 0.3µg.
- Matzo has less sodium.
Miso and Crackers, matzo, plain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +92% |
| Contains more CalciumCalcium | +338.5% |
| Contains more PotassiumPotassium | +87.5% |
| Contains more CopperCopper | +600% |
| Contains more ZincZinc | +276.5% |
| Contains more PhosphorusPhosphorus | +78.7% |
| Contains more ManganeseManganese | +32.2% |
| Contains more IronIron | +26.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +427.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +73% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +9666.7% |
| Contains more FolateFolate | +11.8% |
| Contains more CholineCholine | +568.5% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +294.9% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin B3Vitamin B3 | +329.6% |
| Contains more Vitamin B5Vitamin B5 | +31.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 0mg | 162% |
| Selenium | 7µg | 36.9µg | 54% |
| Copper | 0.42mg | 0.06mg | 40% |
| Vitamin K | 29.3µg | 0.3µg | 24% |
| Vitamin B1 | 0.098mg | 0.387mg | 24% |
| Carbs | 25.37g | 83.7g | 19% |
| Vitamin B3 | 0.906mg | 3.892mg | 19% |
| Zinc | 2.56mg | 0.68mg | 17% |
| Polyunsaturated fat | 2.884g | 0.603g | 15% |
| Choline | 72.2mg | 10.8mg | 11% |
| Calories | 198kcal | 395kcal | 10% |
| Fiber | 5.4g | 3g | 10% |
| Phosphorus | 159mg | 89mg | 10% |
| Manganese | 0.859mg | 0.65mg | 9% |
| Fructose | 6g | 8% | |
| Iron | 2.49mg | 3.16mg | 8% |
| Fats | 6.01g | 1.4g | 7% |
| Vitamin B6 | 0.199mg | 0.115mg | 6% |
| Protein | 12.79g | 10g | 6% |
| Magnesium | 48mg | 25mg | 5% |
| Vitamin B2 | 0.233mg | 0.291mg | 4% |
| Saturated fat | 1.025g | 0.226g | 4% |
| Calcium | 57mg | 13mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Potassium | 210mg | 112mg | 3% |
| Vitamin B5 | 0.337mg | 0.443mg | 2% |
| Monounsaturated fat | 1.118g | 0.127g | 2% |
| Folate | 19µg | 17µg | 1% |
| Net carbs | 19.97g | 80.7g | N/A |
| Sugar | 6.2g | 0.29g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Tryptophan | 0.155mg | 0.116mg | 0% |
| Threonine | 0.479mg | 0.267mg | 0% |
| Isoleucine | 0.508mg | 0.371mg | 0% |
| Leucine | 0.82mg | 0.692mg | 0% |
| Lysine | 0.478mg | 0.193mg | 0% |
| Methionine | 0.129mg | 0.176mg | 0% |
| Phenylalanine | 0.486mg | 0.494mg | 0% |
| Valine | 0.547mg | 0.42mg | 0% |
| Histidine | 0.243mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.9% |
| Contains more FatsFats | +329.3% |
| Contains more WaterWater | +900.5% |
| Contains more OtherOther | +2035% |
| Contains more CarbsCarbs | +229.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +780.3% |
| Contains more Poly. FatPolyunsaturated fat | +378.3% |
| Contains less Sat. FatSaturated fat | -78% |
