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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.

Infographic

Miso vs Bran raw 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
0
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
~equal in Calcium ~58mg
~equal in Copper ~0.403mg

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
5
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B3 ~0.934mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
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.
Miso Bran raw
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Bran raw 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?

ok
ok
is better in case of low diet
Miso Bran 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
44%
Bran raw
Minerals Daily Need Coverage Score
108%
Miso
195%
Bran raw

Comparison summary

Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.303g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.75g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 3724mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.