Miso vs. Wafer — In-Depth Nutrition Comparison
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How are miso and wafer different?
- Miso is higher in vitamin K, zinc, vitamin B6, choline, and fiber; however, wafer is richer in iron, vitamin B3, and vitamin B1.
- Daily need coverage for sodium for miso is 137% higher.
- Miso contains 12 times more vitamin K than wafer. While miso contains 29.3µg of vitamin K, wafer contains only 2.4µg.
- Wafer has less sodium.
Miso and Cookies, chocolate wafers are the varieties used in this article.
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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 CalciumCalcium | +83.9% |
| Contains more ZincZinc | +134.9% |
| Contains more PhosphorusPhosphorus | +20.5% |
| Contains more ManganeseManganese | +23.4% |
| Contains more SeleniumSelenium | +22.8% |
| Contains more MagnesiumMagnesium | +10.4% |
| Contains more IronIron | +61% |
| Contains more CopperCopper | +10.2% |
| Contains less SodiumSodium | -84.4% |
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 B6Vitamin B6 | +290.2% |
| Contains more Vitamin KVitamin K | +1120.8% |
| Contains more CholineCholine | +404.9% |
| Contains more Vitamin EVitamin E | +7100% |
| Contains more Vitamin B1Vitamin B1 | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +14.2% |
| Contains more Vitamin B3Vitamin B3 | +215.5% |
| Contains more Vitamin B5Vitamin B5 | +13.1% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
| Contains more FolateFolate | +147.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 580mg | 137% |
| Vitamin K | 29.3µg | 2.4µg | 22% |
| Iron | 2.49mg | 4.01mg | 19% |
| Carbs | 25.37g | 72.7g | 16% |
| Saturated fat | 1.025g | 4.241g | 15% |
| Fats | 6.01g | 14.2g | 13% |
| Zinc | 2.56mg | 1.09mg | 13% |
| Calories | 198kcal | 433kcal | 12% |
| Protein | 12.79g | 6.6g | 12% |
| Vitamin B3 | 0.906mg | 2.858mg | 12% |
| Choline | 72.2mg | 14.3mg | 11% |
| Vitamin B6 | 0.199mg | 0.051mg | 11% |
| Monounsaturated fat | 1.118g | 4.865g | 9% |
| Vitamin B1 | 0.098mg | 0.203mg | 9% |
| Fructose | 6g | 8% | |
| Fiber | 5.4g | 3.4g | 8% |
| Polyunsaturated fat | 2.884g | 4.153g | 8% |
| Folate | 19µg | 47µg | 7% |
| Manganese | 0.859mg | 0.696mg | 7% |
| Copper | 0.42mg | 0.463mg | 5% |
| Vitamin E | 0.01mg | 0.72mg | 5% |
| Phosphorus | 159mg | 132mg | 4% |
| Calcium | 57mg | 31mg | 3% |
| Vitamin B2 | 0.233mg | 0.266mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Selenium | 7µg | 5.7µg | 2% |
| Vitamin B5 | 0.337mg | 0.381mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Magnesium | 48mg | 53mg | 1% |
| Net carbs | 19.97g | 69.3g | N/A |
| Potassium | 210mg | 210mg | 0% |
| Sugar | 6.2g | 37.43g | N/A |
| Vitamin A | 4µg | 3µg | 0% |
| Vitamin B12 | 0.08µg | 0.09µg | 0% |
| Tryptophan | 0.155mg | 0.096mg | 0% |
| Threonine | 0.479mg | 0.22mg | 0% |
| Isoleucine | 0.508mg | 0.261mg | 0% |
| Leucine | 0.82mg | 0.447mg | 0% |
| Lysine | 0.478mg | 0.281mg | 0% |
| Methionine | 0.129mg | 0.105mg | 0% |
| Phenylalanine | 0.486mg | 0.308mg | 0% |
| Valine | 0.547mg | 0.323mg | 0% |
| Histidine | 0.243mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93.8% |
| Contains more WaterWater | +856% |
| Contains more OtherOther | +540.5% |
| Contains more FatsFats | +136.3% |
| Contains more CarbsCarbs | +186.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.8% |
| Contains more Mono. FatMonounsaturated fat | +335.2% |
| Contains more Poly. FatPolyunsaturated fat | +44% |
