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Miso vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between Miso and Spinach

  • Miso has more Copper, Zinc, Phosphorus, and Fiber, however, Spinach is richer in Vitamin K, Vitamin A RAE, Folate, Vitamin E , and Iron.
  • Spinach covers your daily Vitamin K needs 387% more than Miso.
  • Spinach has 53 times less Sodium than Miso. Miso has 3728mg of Sodium, while Spinach has 70mg.

Specific food types used in this comparison are Miso and Spinach, cooked, boiled, drained, without salt.

Infographic

Miso vs Spinach 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
4
:
Contains more Phosphorus +183.9%
Contains more Zinc +236.8%
Contains more Copper +141.4%
Contains more Selenium +366.7%
Contains more Calcium +138.6%
Contains more Iron +43.4%
Contains more Magnesium +81.3%
Contains more Potassium +121.9%
Contains less Sodium -98.1%
Equal in Manganese - 0.935
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +183.9%
Contains more Zinc +236.8%
Contains more Copper +141.4%
Contains more Selenium +366.7%
Contains more Calcium +138.6%
Contains more Iron +43.4%
Contains more Magnesium +81.3%
Contains more Potassium +121.9%
Contains less Sodium -98.1%
Equal in Manganese - 0.935

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
:
Contains more Vitamin B3 +84.9%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11947.1%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +21.6%
Contains more Folate +668.4%
Contains more Vitamin K +1584.6%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B2 - 0.236
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B3 +84.9%
Contains more Vitamin B5 +132.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11947.1%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +21.6%
Contains more Folate +668.4%
Contains more Vitamin K +1584.6%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B2 - 0.236

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
Contains more Protein +330.6%
Contains more Fats +2211.5%
Contains more Carbs +576.5%
Contains more Other +607.7%
Contains more Water +112%
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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +330.6%
Contains more Fats +2211.5%
Contains more Carbs +576.5%
Contains more Other +607.7%
Contains more Water +112%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
Contains more Monounsaturated Fat +18533.3%
Contains more Polyunsaturated fat +2545.9%
Contains less Saturated Fat -95.8%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +18533.3%
Contains more Polyunsaturated fat +2545.9%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Spinach Opinion
Net carbs 19.97g 1.35g Miso
Protein 12.79g 2.97g Miso
Fats 6.01g 0.26g Miso
Carbs 25.37g 3.75g Miso
Calories 198kcal 23kcal Miso
Fructose 6g Miso
Sugar 6.2g 0.43g Spinach
Fiber 5.4g 2.4g Miso
Calcium 57mg 136mg Spinach
Iron 2.49mg 3.57mg Spinach
Magnesium 48mg 87mg Spinach
Phosphorus 159mg 56mg Miso
Potassium 210mg 466mg Spinach
Sodium 3728mg 70mg Spinach
Zinc 2.56mg 0.76mg Miso
Copper 0.42mg 0.174mg Miso
Manganese 0.859mg 0.935mg Spinach
Selenium 7µg 1.5µg Miso
Vitamin A 87IU 10481IU Spinach
Vitamin A RAE 4µg 524µg Spinach
Vitamin E 0.01mg 2.08mg Spinach
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.098mg 0.095mg Miso
Vitamin B2 0.233mg 0.236mg Spinach
Vitamin B3 0.906mg 0.49mg Miso
Vitamin B5 0.337mg 0.145mg Miso
Vitamin B6 0.199mg 0.242mg Spinach
Folate 19µg 146µg Spinach
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 493.6µg Spinach
Tryptophan 0.155mg 0.04mg Miso
Threonine 0.479mg 0.127mg Miso
Isoleucine 0.508mg 0.152mg Miso
Leucine 0.82mg 0.231mg Miso
Lysine 0.478mg 0.182mg Miso
Methionine 0.129mg 0.055mg Miso
Phenylalanine 0.486mg 0.134mg Miso
Valine 0.547mg 0.168mg Miso
Histidine 0.243mg 0.066mg Miso
Saturated Fat 1.025g 0.043g Spinach
Monounsaturated Fat 1.118g 0.006g Miso
Polyunsaturated fat 2.884g 0.109g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Miso
183%
Spinach
Minerals Daily Need Coverage Score
108%
Miso
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 5.77g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 3658mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 29)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.