Miso vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between miso and bran raw
- Miso has more vitamin K; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, iron, and vitamin B5.
- Bran raw covers your daily manganese needs 207% more than miso.
- Bran raw contains 932 times less sodium than miso. Miso contains 3728mg of sodium, while bran raw contains 4mg.
Food varieties used in this article are Miso and Oat bran, raw.
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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 | +389.6% |
| Contains more PotassiumPotassium | +169.5% |
| Contains more IronIron | +117.3% |
| Contains more ZincZinc | +21.5% |
| Contains more PhosphorusPhosphorus | +361.6% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +555.4% |
| Contains more SeleniumSelenium | +545.7% |
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 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +815.6% |
| Contains more CholineCholine | +124.2% |
| Contains more Vitamin EVitamin E | +10000% |
| Contains more Vitamin B1Vitamin B1 | +1093.9% |
| Contains more Vitamin B5Vitamin B5 | +343.3% |
| Contains more FolateFolate | +173.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +556.8% |
| Contains more OtherOther | +341.7% |
| Contains more ProteinProtein | +35.3% |
| Contains more FatsFats | +17% |
| Contains more CarbsCarbs | +161% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.8% |
| Contains more Mono. FatMonounsaturated fat | +112.5% |
~equal in
Polyunsaturated fat
~2.766g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.859mg | 5.63mg | 207% |
| Sodium | 3728mg | 4mg | 162% |
| Vitamin B1 | 0.098mg | 1.17mg | 89% |
| Phosphorus | 159mg | 734mg | 82% |
| Selenium | 7µg | 45.2µg | 69% |
| Magnesium | 48mg | 235mg | 45% |
| Fiber | 5.4g | 15.4g | 40% |
| Iron | 2.49mg | 5.41mg | 37% |
| Vitamin B5 | 0.337mg | 1.494mg | 23% |
| Vitamin K | 29.3µg | 3.2µg | 22% |
| Carbs | 25.37g | 66.22g | 14% |
| Potassium | 210mg | 566mg | 10% |
| Protein | 12.79g | 17.3g | 9% |
| Folate | 19µg | 52µg | 8% |
| Fructose | 6g | 8% | |
| Vitamin E | 0.01mg | 1.01mg | 7% |
| Choline | 72.2mg | 32.2mg | 7% |
| Zinc | 2.56mg | 3.11mg | 5% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B6 | 0.199mg | 0.165mg | 3% |
| Monounsaturated fat | 1.118g | 2.376g | 3% |
| Calories | 198kcal | 246kcal | 2% |
| Copper | 0.42mg | 0.403mg | 2% |
| Fats | 6.01g | 7.03g | 2% |
| Vitamin B2 | 0.233mg | 0.22mg | 1% |
| Saturated fat | 1.025g | 1.328g | 1% |
| Polyunsaturated fat | 2.884g | 2.766g | 1% |
| Net carbs | 19.97g | 50.82g | N/A |
| Calcium | 57mg | 58mg | 0% |
| Sugar | 6.2g | 1.45g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B3 | 0.906mg | 0.934mg | 0% |
| Tryptophan | 0.155mg | 0.335mg | 0% |
| Threonine | 0.479mg | 0.502mg | 0% |
| Isoleucine | 0.508mg | 0.668mg | 0% |
| Leucine | 0.82mg | 1.374mg | 0% |
| Lysine | 0.478mg | 0.76mg | 0% |
| Methionine | 0.129mg | 0.335mg | 0% |
| Phenylalanine | 0.486mg | 0.908mg | 0% |
| Valine | 0.547mg | 0.964mg | 0% |
| Histidine | 0.243mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
108%
195%
Comparison summary
Which food is lower in Saturated fat?
Miso is lower in Saturated fat (difference - 0.303g)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 3724mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Bran raw is cheaper (difference - $3.4)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.