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Miso vs. Mustard oil — In-Depth Nutrition Comparison

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A recap on differences between Miso and Mustard oil

  • Mustard oil has less Copper, Manganese, Iron, Zinc, Phosphorus, Fiber, Vitamin B2, and Vitamin B6.
  • Miso covers your daily Sodium needs 162% more than Mustard oil.
  • Mustard oil has less Sodium.

Food varieties used in this article are Miso and Oil, mustard.

Infographic

Miso vs Mustard 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
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1563.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
13% 64% 23%
Saturated Fat: Sat. Fat 11.582 g
Monounsaturated Fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated Fat -91.2%
Contains more Mono. FatMonounsaturated Fat +5194%
Contains more Poly. FatPolyunsaturated fat +636.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Mustard oil Opinion
Calories 198kcal 884kcal Mustard oil
Protein 12.79g 0g Miso
Fats 6.01g 100g Mustard oil
Net carbs 19.97g 0g Miso
Carbs 25.37g 0g Miso
Magnesium 48mg 0mg Miso
Calcium 57mg 0mg Miso
Potassium 210mg 0mg Miso
Iron 2.49mg 0mg Miso
Sugar 6.2g Mustard oil
Fiber 5.4g 0g Miso
Copper 0.42mg 0mg Miso
Zinc 2.56mg 0mg Miso
Phosphorus 159mg 0mg Miso
Sodium 3728mg 0mg Mustard oil
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg Miso
Manganese 0.859mg 0mg Miso
Selenium 7µg 0µg Miso
Vitamin B1 0.098mg 0mg Miso
Vitamin B2 0.233mg 0mg Miso
Vitamin B3 0.906mg 0mg Miso
Vitamin B5 0.337mg 0mg Miso
Vitamin B6 0.199mg 0mg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg Miso
Folate 19µg 0µg Miso
Choline 72.2mg Miso
Saturated Fat 1.025g 11.582g Miso
Monounsaturated Fat 1.118g 59.187g Mustard oil
Polyunsaturated fat 2.884g 21.23g Mustard oil
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 Mustard 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
0%
Mustard oil
Minerals Daily Need Coverage Score
108%
Miso
0%
Mustard oil

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 3728mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $3.4)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 10.557g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.