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Miso vs. Teff — In-Depth Nutrition Comparison

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The main differences between miso and teff

  • Miso has more vitamin K; however, teff has more manganese, iron, copper, phosphorus, magnesium, vitamin B1, vitamin B6, and vitamin B3.
  • Daily need coverage for manganese for teff is 364% higher.
  • Teff has 311 times less sodium than miso. Miso has 3728mg of sodium, while teff has 12mg.

Food types used in this article are Miso and Teff, uncooked.

Infographic

Miso vs Teff 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
1
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%
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more SeleniumSelenium +59.1%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +215.8%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +206.4%
Contains more CopperCopper +92.9%
Contains more ZincZinc +41.8%
Contains more PhosphorusPhosphorus +169.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +975.7%

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
5
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%
Teff
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% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1442.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +451.1%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +298%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +271.2%
Contains more Vitamin B5Vitamin B5 +179.5%
Contains more Vitamin B6Vitamin B6 +142.2%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Teff DV% diff.
Manganese 0.859mg 9.24mg 364%
Sodium 3728mg 12mg 162%
Iron 2.49mg 7.63mg 64%
Copper 0.42mg 0.81mg 43%
Phosphorus 159mg 429mg 39%
Magnesium 48mg 184mg 32%
Vitamin B1 0.098mg 0.39mg 24%
Vitamin K 29.3µg 1.9µg 23%
Vitamin B6 0.199mg 0.482mg 22%
Carbs 25.37g 73.13g 16%
Vitamin B3 0.906mg 3.363mg 15%
Starch 36.56g 15%
Vitamin B5 0.337mg 0.942mg 12%
Calcium 57mg 180mg 12%
Polyunsaturated fat 2.884g 1.071g 12%
Choline 72.2mg 13.1mg 11%
Zinc 2.56mg 3.63mg 10%
Fiber 5.4g 8g 10%
Calories 198kcal 367kcal 8%
Fructose 6g 0.47g 7%
Potassium 210mg 427mg 6%
Fats 6.01g 2.38g 6%
Selenium 7µg 4.4µg 5%
Folate 19µg 5%
Saturated fat 1.025g 0.449g 3%
Vitamin B2 0.233mg 0.27mg 3%
Vitamin B12 0.08µg 3%
Monounsaturated fat 1.118g 0.589g 1%
Protein 12.79g 13.3g 1%
Net carbs 19.97g 65.13g N/A
Sugar 6.2g 1.84g N/A
Vitamin E 0.01mg 0.08mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0.139mg 0%
Threonine 0.479mg 0.51mg 0%
Isoleucine 0.508mg 0.501mg 0%
Leucine 0.82mg 1.068mg 0%
Lysine 0.478mg 0.376mg 0%
Methionine 0.129mg 0.428mg 0%
Phenylalanine 0.486mg 0.698mg 0%
Valine 0.547mg 0.686mg 0%
Histidine 0.243mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +152.5%
Contains more WaterWater +387.8%
Contains more OtherOther +440.5%
Contains more CarbsCarbs +188.3%
~equal in Protein ~13.3g

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
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +89.8%
Contains more Poly. FatPolyunsaturated fat +169.3%
Contains less Sat. FatSaturated fat -56.2%

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
Teff
3
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more FructoseFructose +1176.6%
Contains more MaltoseMaltose +1900%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.