Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Miso vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

Important differences between miso and mustard Greens Raw

  • Miso has more copper, zinc, phosphorus, choline, and selenium; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 190% more.
  • Miso contains 186 times more sodium than mustard Greens Raw. Miso contains 3728mg of sodium, while mustard Greens Raw contain 20mg.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of mustard Greens Raw is 32.

The food varieties used in the comparison are Miso and Mustard greens, raw.

Infographic

Miso vs Mustard Greens Raw 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
7
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +51.8%
Contains more CopperCopper +154.5%
Contains more ZincZinc +924%
Contains more PhosphorusPhosphorus +174.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +677.8%
Contains more CalciumCalcium +101.8%
Contains more PotassiumPotassium +82.9%
Contains less SodiumSodium -99.5%

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
7
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +111.8%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +60.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +14340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin EVitamin E +20000%
Contains more Vitamin KVitamin K +778.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +347.2%
Contains more FatsFats +1331%
Contains more CarbsCarbs +443.3%
Contains more OtherOther +848.9%
Contains more WaterWater +110.8%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1115.2%
Contains more Poly. FatPolyunsaturated fat +7489.5%
Contains less Sat. FatSaturated fat -99%

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 Greens Raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Mustard Greens Raw DV% diff.
Vitamin K 29.3µg 257.5µg 190%
Sodium 3728mg 20mg 161%
Vitamin C 0mg 70mg 78%
Manganese 0.859mg 37%
Copper 0.42mg 0.165mg 28%
Zinc 2.56mg 0.25mg 21%
Protein 12.79g 2.86g 20%
Polyunsaturated fat 2.884g 0.038g 19%
Vitamin A 4µg 151µg 16%
Phosphorus 159mg 58mg 14%
Choline 72.2mg 0.5mg 13%
Vitamin E 0.01mg 2.01mg 13%
Selenium 7µg 0.9µg 11%
Iron 2.49mg 1.64mg 11%
Calories 198kcal 27kcal 9%
Vitamin B2 0.233mg 0.11mg 9%
Fiber 5.4g 3.2g 9%
Fats 6.01g 0.42g 9%
Fructose 6g 8%
Carbs 25.37g 4.67g 7%
Calcium 57mg 115mg 6%
Potassium 210mg 384mg 5%
Saturated fat 1.025g 0.01g 5%
Magnesium 48mg 32mg 4%
Vitamin B5 0.337mg 0.21mg 3%
Monounsaturated fat 1.118g 0.092g 3%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 12µg 2%
Vitamin B1 0.098mg 0.08mg 2%
Vitamin B3 0.906mg 0.8mg 1%
Vitamin B6 0.199mg 0.18mg 1%
Net carbs 19.97g 1.47g N/A
Sugar 6.2g 1.32g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mustard Greens Raw
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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
108%
Miso
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 3708mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 1.015g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $2)
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
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.