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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, 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
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
4
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +223.1%
Contains more ZincZinc +383%
Contains more PhosphorusPhosphorus +224.5%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +64.6%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +165.7%
Contains less SodiumSodium -97.9%
~equal in Iron ~2.71mg
~equal in Manganese ~0.897mg

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
6
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% 5.2% 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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin B5Vitamin B5 +418.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +274.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10678.2%
Contains more Vitamin EVitamin E +20200%
Contains more Vitamin KVitamin K +1548.1%
Contains more FolateFolate +921.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
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 ProteinProtein +347.2%
Contains more FatsFats +1441%
Contains more CarbsCarbs +598.9%
Contains more OtherOther +644.8%
Contains more WaterWater +112.5%

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
26% 4% 69%
Saturated Fat: Sat. Fat 0.063 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated Fat +11080%
Contains more Poly. FatPolyunsaturated fat +1647.9%
Contains less Sat. FatSaturated Fat -93.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
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 FructoseFructose +3900%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 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
Calories 198kcal 23kcal Miso
Protein 12.79g 2.86g Miso
Fats 6.01g 0.39g Miso
Vitamin C 0mg 28.1mg Spinach raw
Net carbs 19.97g 1.43g Miso
Carbs 25.37g 3.63g Miso
Magnesium 48mg 79mg Spinach raw
Calcium 57mg 99mg Spinach raw
Potassium 210mg 558mg Spinach raw
Iron 2.49mg 2.71mg Spinach raw
Sugar 6.2g 0.42g Spinach raw
Fiber 5.4g 2.2g Miso
Copper 0.42mg 0.13mg Miso
Zinc 2.56mg 0.53mg Miso
Phosphorus 159mg 49mg Miso
Sodium 3728mg 79mg Spinach raw
Vitamin A 87IU 9377IU Spinach raw
Vitamin A 4µg 469µg Spinach raw
Vitamin E 0.01mg 2.03mg Spinach raw
Manganese 0.859mg 0.897mg Spinach raw
Selenium 7µg 1µg Miso
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
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 482.9µg Spinach raw
Folate 19µg 194µg Spinach raw
Choline 72.2mg 19.3mg Miso
Saturated Fat 1.025g 0.063g Spinach raw
Monounsaturated Fat 1.118g 0.01g Miso
Polyunsaturated fat 2.884g 0.165g Miso
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
Fructose 6g 0.15g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Spinach 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
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.