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Miso vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Significant differences between miso and saltine cracker (includes oyster, soda, soup)

  • Miso has more copper, zinc, fiber, and choline; however, saltine cracker (includes oyster, soda, soup) is richer in vitamin B1, iron, vitamin B3, folate, and vitamin B2.
  • Miso covers your daily sodium needs 121% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) has 4 times less choline than miso. Miso has 72.2mg of choline, while saltine cracker (includes oyster, soda, soup) has 16.7mg.
  • Saltine cracker (includes oyster, soda, soup) contains less sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index. The glycemic index of saltine cracker (includes oyster, soda, soup) is 74, while the glycemic index of miso is 61.

Specific food types used in this comparison are Miso and Crackers, saltines (includes oyster, soda, soup).

Infographic

Miso vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +108.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +202.2%
Contains more ZincZinc +271%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +25.2%
Contains more IronIron +123.7%
Contains less SodiumSodium -74.8%
Contains more SeleniumSelenium +47.1%

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
4
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B6Vitamin B6 +131.4%
Contains more Vitamin KVitamin K +15.4%
Contains more CholineCholine +332.3%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B1Vitamin B1 +616.3%
Contains more Vitamin B2Vitamin B2 +109%
Contains more Vitamin B3Vitamin B3 +611%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B12Vitamin B12 +12.5%
Contains more FolateFolate +605.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +35.2%
Contains more WaterWater +751.9%
Contains more OtherOther +357.5%
Contains more FatsFats +43.8%
Contains more CarbsCarbs +191.9%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -38%
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +67.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more FructoseFructose +3057.9%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +390%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Saltine cracker (includes oyster, soda, soup) DV% diff.
Sodium 3728mg 941mg 121%
Vitamin B1 0.098mg 0.702mg 50%
Iron 2.49mg 5.57mg 39%
Vitamin B3 0.906mg 6.442mg 35%
Copper 0.42mg 0.139mg 31%
Folate 19µg 134µg 29%
Starch 67.83g 28%
Vitamin B2 0.233mg 0.487mg 20%
Zinc 2.56mg 0.69mg 17%
Carbs 25.37g 74.05g 16%
Polyunsaturated fat 2.884g 4.835g 13%
Calories 198kcal 418kcal 11%
Choline 72.2mg 16.7mg 10%
Fiber 5.4g 2.8g 10%
Vitamin B6 0.199mg 0.086mg 9%
Phosphorus 159mg 102mg 8%
Vitamin E 0.01mg 1.15mg 8%
Manganese 0.859mg 0.686mg 8%
Fructose 6g 0.19g 7%
Protein 12.79g 9.46g 7%
Magnesium 48mg 23mg 6%
Selenium 7µg 10.3µg 6%
Fats 6.01g 8.64g 4%
Calcium 57mg 19mg 4%
Vitamin B5 0.337mg 0.536mg 4%
Saturated fat 1.025g 1.653g 3%
Vitamin K 29.3µg 25.4µg 3%
Monounsaturated fat 1.118g 1.986g 2%
Potassium 210mg 152mg 2%
Net carbs 19.97g 71.25g N/A
Sugar 6.2g 1.29g N/A
Vitamin A 4µg 1µg 0%
Vitamin B12 0.08µg 0.09µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.155mg 0.116mg 0%
Threonine 0.479mg 0.268mg 0%
Isoleucine 0.508mg 0.333mg 0%
Leucine 0.82mg 0.652mg 0%
Lysine 0.478mg 0.172mg 0%
Methionine 0.129mg 0.147mg 0%
Phenylalanine 0.486mg 0.45mg 0%
Valine 0.547mg 0.399mg 0%
Histidine 0.243mg 0.197mg 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Saltine cracker (includes oyster, soda, soup)
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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
108%
Miso
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 4.91g)
Which food contains less Sodium?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) contains less Sodium (difference - 2787mg)
Which food is cheaper?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is cheaper (difference - $1)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.628g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Miso
Miso 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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.