Miso vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are miso and sunflower seeds different?
- Sunflower seeds are higher than miso in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, and manganese.
- Sunflower seeds cover your daily need for vitamin E, 234% more than miso.
- Miso contains 414 times more sodium than sunflower seeds. Miso contains 3728mg of sodium, while sunflower seeds contain 9mg.
- Miso has a higher glycemic index (61) than sunflower seeds (20).
Miso and Seeds, sunflower seed kernels, dried types were used in this article.
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 MagnesiumMagnesium | +577.1% |
| Contains more CalciumCalcium | +36.8% |
| Contains more PotassiumPotassium | +207.1% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +328.6% |
| Contains more ZincZinc | +95.3% |
| Contains more PhosphorusPhosphorus | +315.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +127% |
| Contains more SeleniumSelenium | +657.1% |
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.
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +31% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +351600% |
| Contains more Vitamin B1Vitamin B1 | +1410.2% |
| Contains more Vitamin B2Vitamin B2 | +52.4% |
| Contains more Vitamin B3Vitamin B3 | +820% |
| Contains more Vitamin B5Vitamin B5 | +235.3% |
| Contains more Vitamin B6Vitamin B6 | +575.9% |
| Contains more FolateFolate | +1094.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.01mg | 35.17mg | 234% |
| Sodium | 3728mg | 9mg | 162% |
| Copper | 0.42mg | 1.8mg | 153% |
| Polyunsaturated fat | 2.884g | 23.137g | 135% |
| Vitamin B1 | 0.098mg | 1.48mg | 115% |
| Vitamin B6 | 0.199mg | 1.345mg | 88% |
| Selenium | 7µg | 53µg | 84% |
| Phosphorus | 159mg | 660mg | 72% |
| Fats | 6.01g | 51.46g | 70% |
| Magnesium | 48mg | 325mg | 66% |
| Folate | 19µg | 227µg | 52% |
| Manganese | 0.859mg | 1.95mg | 47% |
| Vitamin B3 | 0.906mg | 8.335mg | 46% |
| Monounsaturated fat | 1.118g | 18.528g | 44% |
| Iron | 2.49mg | 5.25mg | 35% |
| Vitamin K | 29.3µg | 0µg | 24% |
| Zinc | 2.56mg | 5mg | 22% |
| Calories | 198kcal | 584kcal | 19% |
| Vitamin B5 | 0.337mg | 1.13mg | 16% |
| Saturated fat | 1.025g | 4.455g | 16% |
| Protein | 12.79g | 20.78g | 16% |
| Potassium | 210mg | 645mg | 13% |
| Fiber | 5.4g | 8.6g | 13% |
| Vitamin B2 | 0.233mg | 0.355mg | 9% |
| Fructose | 6g | 8% | |
| Choline | 72.2mg | 55.1mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calcium | 57mg | 78mg | 2% |
| Carbs | 25.37g | 20g | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 19.97g | 11.4g | N/A |
| Sugar | 6.2g | 2.62g | N/A |
| Vitamin A | 4µg | 3µg | 0% |
| Tryptophan | 0.155mg | 0.348mg | 0% |
| Threonine | 0.479mg | 0.928mg | 0% |
| Isoleucine | 0.508mg | 1.139mg | 0% |
| Leucine | 0.82mg | 1.659mg | 0% |
| Lysine | 0.478mg | 0.937mg | 0% |
| Methionine | 0.129mg | 0.494mg | 0% |
| Phenylalanine | 0.486mg | 1.169mg | 0% |
| Valine | 0.547mg | 1.315mg | 0% |
| Histidine | 0.243mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +26.9% |
| Contains more WaterWater | +809.5% |
| Contains more OtherOther | +322.8% |
| Contains more ProteinProtein | +62.5% |
| Contains more FatsFats | +756.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.025 g
Monounsaturated fat:
Mono. Fat
1.118 g
Polyunsaturated fat:
Poly. Fat
2.884 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -77% |
| Contains more Mono. FatMonounsaturated fat | +1557.2% |
| Contains more Poly. FatPolyunsaturated fat | +702.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
6 g
Lactose:
0 g
Maltose:
0.2 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Glucose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
