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Miso vs. Spinach raw — In-Depth Nutrition Comparison

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How are Miso and Spinach raw different?

  • Miso is higher in Copper, Zinc, Phosphorus, and Fiber, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Vitamin C, and Vitamin E .
  • Daily need coverage for Vitamin K from Spinach raw is 378% higher.
  • Miso contains 47 times more Sodium than Spinach raw. While Miso contains 3728mg of Sodium, Spinach raw contains only 79mg.

Miso and Spinach, raw are the varieties used in this article.

Infographic

Miso vs Spinach 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.
Contains more Phosphorus +224.5%
Contains more Zinc +383%
Contains more Copper +223.1%
Contains more Selenium +600%
Contains more Calcium +73.7%
Contains more Magnesium +64.6%
Contains more Potassium +165.7%
Contains less Sodium -97.9%
Equal in Iron - 2.71
Equal in Manganese - 0.897
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 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +224.5%
Contains more Zinc +383%
Contains more Copper +223.1%
Contains more Selenium +600%
Contains more Calcium +73.7%
Contains more Magnesium +64.6%
Contains more Potassium +165.7%
Contains less Sodium -97.9%
Equal in Iron - 2.71
Equal in Manganese - 0.897

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
7
:
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +25.1%
Contains more Vitamin B5 +418.5%
Contains more Vitamin B12 +∞%
Contains more Choline +274.1%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Folate +921.1%
Contains more Vitamin K +1548.1%
Equal in Vitamin B6 - 0.195
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +25.1%
Contains more Vitamin B5 +418.5%
Contains more Vitamin B12 +∞%
Contains more Choline +274.1%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Folate +921.1%
Contains more Vitamin K +1548.1%
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +347.2%
Contains more Fats +1441%
Contains more Carbs +598.9%
Contains more Other +644.8%
Contains more Water +112.5%
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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +347.2%
Contains more Fats +1441%
Contains more Carbs +598.9%
Contains more Other +644.8%
Contains more Water +112.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11080%
Contains more Polyunsaturated fat +1647.9%
Contains less Saturated Fat -93.9%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +11080%
Contains more Polyunsaturated fat +1647.9%
Contains less Saturated Fat -93.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +3900%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Fructose +3900%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%

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 raw
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 raw Opinion
Net carbs 19.97g 1.43g Miso
Protein 12.79g 2.86g Miso
Fats 6.01g 0.39g Miso
Carbs 25.37g 3.63g Miso
Calories 198kcal 23kcal Miso
Fructose 6g 0.15g Miso
Sugar 6.2g 0.42g Spinach raw
Fiber 5.4g 2.2g Miso
Calcium 57mg 99mg Spinach raw
Iron 2.49mg 2.71mg Spinach raw
Magnesium 48mg 79mg Spinach raw
Phosphorus 159mg 49mg Miso
Potassium 210mg 558mg Spinach raw
Sodium 3728mg 79mg Spinach raw
Zinc 2.56mg 0.53mg Miso
Copper 0.42mg 0.13mg Miso
Manganese 0.859mg 0.897mg Spinach raw
Selenium 7µg 1µg Miso
Vitamin A 87IU 9377IU Spinach raw
Vitamin A RAE 4µg 469µg Spinach raw
Vitamin E 0.01mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.098mg 0.078mg Miso
Vitamin B2 0.233mg 0.189mg Miso
Vitamin B3 0.906mg 0.724mg Miso
Vitamin B5 0.337mg 0.065mg Miso
Vitamin B6 0.199mg 0.195mg Miso
Folate 19µg 194µg Spinach raw
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 19.3mg Miso
Vitamin K 29.3µg 482.9µg Spinach raw
Tryptophan 0.155mg 0.039mg Miso
Threonine 0.479mg 0.122mg Miso
Isoleucine 0.508mg 0.147mg Miso
Leucine 0.82mg 0.223mg Miso
Lysine 0.478mg 0.174mg Miso
Methionine 0.129mg 0.053mg Miso
Phenylalanine 0.486mg 0.129mg Miso
Valine 0.547mg 0.161mg Miso
Histidine 0.243mg 0.064mg Miso
Saturated Fat 1.025g 0.063g Spinach raw
Monounsaturated Fat 1.118g 0.01g Miso
Polyunsaturated fat 2.884g 0.165g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
168%
Spinach raw
Minerals Daily Need Coverage Score
108%
Miso
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 3649mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.962g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Spinach raw
Spinach raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.