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  6. Miso vs. Waffle

Miso vs. Waffle — In-Depth Nutrition Comparison

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How are miso and waffle different?

  • Miso is higher in copper, manganese, zinc, and vitamin B6; however, waffle is richer in selenium, calcium, and vitamin B1.
  • Daily need coverage for sodium for miso is 140% higher.
  • Miso contains 7 times more copper than waffle. While miso contains 0.42mg of copper, waffle contains only 0.062mg.
  • Waffle has less sodium.
  • Miso has a lower glycemic index (61) than waffle (76).

Miso and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Miso vs Waffle 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
Miso
5
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%
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +152.6%
Contains more PotassiumPotassium +32.1%
Contains more CopperCopper +577.4%
Contains more ZincZinc +276.5%
Contains more ManganeseManganese +224.2%
Contains more CalciumCalcium +347.4%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -86.3%
Contains more SeleniumSelenium +560%
~equal in Iron ~2.31mg

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
Miso
4
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%
Waffle
Waffle
8
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +255.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1525%
Contains more Vitamin B1Vitamin B1 +168.4%
Contains more Vitamin B2Vitamin B2 +48.9%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B12Vitamin B12 +212.5%
Contains more FolateFolate +142.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Waffle DV% diff.
Sodium 3728mg 511mg 140%
Selenium 7µg 46.2µg 71%
Copper 0.42mg 0.062mg 40%
Polyunsaturated fat 2.884g 6.785g 26%
Manganese 0.859mg 0.265mg 26%
Vitamin K 29.3µg 24%
Cholesterol 0mg 69mg 23%
Fiber 5.4g 22%
Calcium 57mg 255mg 20%
Zinc 2.56mg 0.68mg 17%
Vitamin B1 0.098mg 0.263mg 14%
Choline 72.2mg 13%
Fats 6.01g 14.1g 12%
Vitamin B6 0.199mg 0.056mg 11%
Protein 12.79g 7.9g 10%
Vitamin B2 0.233mg 0.347mg 9%
Fructose 6g 8%
Saturated fat 1.025g 2.866g 8%
Folate 19µg 46µg 7%
Vitamin A 4µg 65µg 7%
Vitamin B12 0.08µg 0.25µg 7%
Magnesium 48mg 19mg 7%
Vitamin B3 0.906mg 2.073mg 7%
Monounsaturated fat 1.118g 3.521g 6%
Calories 198kcal 291kcal 5%
Phosphorus 159mg 190mg 4%
Vitamin B5 0.337mg 0.485mg 3%
Carbs 25.37g 32.9g 3%
Iron 2.49mg 2.31mg 2%
Potassium 210mg 159mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 19.97g 32.9g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.099mg 0%
Threonine 0.479mg 0.289mg 0%
Isoleucine 0.508mg 0.362mg 0%
Leucine 0.82mg 0.63mg 0%
Lysine 0.478mg 0.384mg 0%
Methionine 0.129mg 0.179mg 0%
Phenylalanine 0.486mg 0.395mg 0%
Valine 0.547mg 0.409mg 0%
Histidine 0.243mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +61.9%
Contains more OtherOther +313.2%
Contains more FatsFats +134.6%
Contains more CarbsCarbs +29.7%
~equal in Water ~42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +214.9%
Contains more Poly. FatPolyunsaturated fat +135.3%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.