Miso vs. Quinoa — In-Depth Nutrition Comparison
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How are miso and quinoa different?
- Miso has more copper, vitamin K, zinc, iron, fiber, manganese, vitamin B2, choline, and selenium than quinoa.
- Daily need coverage for sodium for miso is 162% higher.
- Quinoa has less sodium.
Miso and Quinoa, cooked 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 CalciumCalcium | +235.3% |
| Contains more PotassiumPotassium | +22.1% |
| Contains more IronIron | +67.1% |
| Contains more CopperCopper | +118.8% |
| Contains more ZincZinc | +134.9% |
| Contains more ManganeseManganese | +36.1% |
| Contains more SeleniumSelenium | +150% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains less SodiumSodium | -99.8% |
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 B2Vitamin B2 | +111.8% |
| Contains more Vitamin B3Vitamin B3 | +119.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +213.9% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more FolateFolate | +121.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 7mg | 162% |
| Copper | 0.42mg | 0.192mg | 25% |
| Vitamin K | 29.3µg | 0µg | 24% |
| Protein | 12.79g | 4.4g | 17% |
| Iron | 2.49mg | 1.49mg | 13% |
| Zinc | 2.56mg | 1.09mg | 13% |
| Polyunsaturated fat | 2.884g | 1.078g | 12% |
| Fiber | 5.4g | 2.8g | 10% |
| Manganese | 0.859mg | 0.631mg | 10% |
| Choline | 72.2mg | 23mg | 9% |
| Vitamin B2 | 0.233mg | 0.11mg | 9% |
| Selenium | 7µg | 2.8µg | 8% |
| Fructose | 6g | 8% | |
| Starch | 17.63g | 7% | |
| Vitamin B5 | 0.337mg | 7% | |
| Folate | 19µg | 42µg | 6% |
| Vitamin B6 | 0.199mg | 0.123mg | 6% |
| Fats | 6.01g | 1.92g | 6% |
| Saturated fat | 1.025g | 0.231g | 4% |
| Calories | 198kcal | 120kcal | 4% |
| Calcium | 57mg | 17mg | 4% |
| Vitamin E | 0.01mg | 0.63mg | 4% |
| Magnesium | 48mg | 64mg | 4% |
| Vitamin B3 | 0.906mg | 0.412mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B1 | 0.098mg | 0.107mg | 1% |
| Monounsaturated fat | 1.118g | 0.528g | 1% |
| Carbs | 25.37g | 21.3g | 1% |
| Potassium | 210mg | 172mg | 1% |
| Phosphorus | 159mg | 152mg | 1% |
| Net carbs | 19.97g | 18.5g | N/A |
| Sugar | 6.2g | 0.87g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.155mg | 0.052mg | 0% |
| Threonine | 0.479mg | 0.131mg | 0% |
| Isoleucine | 0.508mg | 0.157mg | 0% |
| Leucine | 0.82mg | 0.261mg | 0% |
| Lysine | 0.478mg | 0.239mg | 0% |
| Methionine | 0.129mg | 0.096mg | 0% |
| Phenylalanine | 0.486mg | 0.185mg | 0% |
| Valine | 0.547mg | 0.185mg | 0% |
| Histidine | 0.243mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +190.7% |
| Contains more FatsFats | +213% |
| Contains more CarbsCarbs | +19.1% |
| Contains more OtherOther | +1563.6% |
| Contains more WaterWater | +66.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +111.7% |
| Contains more Poly. FatPolyunsaturated fat | +167.5% |
| Contains less Sat. FatSaturated fat | -77.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
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