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Miso vs. Walnut oil — In-Depth Nutrition Comparison

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Significant differences between miso and walnut oil

  • The amount of copper, iron, zinc, phosphorus, fiber, vitamin B2, vitamin B6, and choline in miso is higher than in walnut oil.
  • Miso covers your daily sodium needs 162% more than walnut oil.
  • Walnut oil contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of walnut oil is 0.

Specific food types used in this comparison are Miso and Oil, walnut.

Infographic

Miso vs Walnut oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +95.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +17950%
Contains more Vitamin EVitamin E +3900%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1563.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +1939.4%
Contains more Poly. FatPolyunsaturated fat +2094.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Walnut oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Walnut oil DV% diff.
Polyunsaturated fat 2.884g 63.3g 403%
Sodium 3728mg 0mg 162%
Fats 6.01g 100g 145%
Monounsaturated fat 1.118g 22.8g 54%
Copper 0.42mg 0mg 47%
Saturated fat 1.025g 9.1g 37%
Manganese 0.859mg 37%
Calories 198kcal 884kcal 34%
Iron 2.49mg 0mg 31%
Protein 12.79g 0g 26%
Phosphorus 159mg 0mg 23%
Zinc 2.56mg 0mg 23%
Fiber 5.4g 0g 22%
Vitamin B2 0.233mg 0mg 18%
Vitamin B6 0.199mg 0mg 15%
Choline 72.2mg 0.4mg 13%
Selenium 7µg 0µg 13%
Vitamin K 29.3µg 15µg 12%
Magnesium 48mg 0mg 11%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Vitamin B1 0.098mg 0mg 8%
Vitamin B5 0.337mg 0mg 7%
Vitamin B3 0.906mg 0mg 6%
Calcium 57mg 0mg 6%
Potassium 210mg 0mg 6%
Folate 19µg 0µg 5%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.01mg 0.4mg 3%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0mg 0%
Threonine 0.479mg 0mg 0%
Isoleucine 0.508mg 0mg 0%
Leucine 0.82mg 0mg 0%
Lysine 0.478mg 0mg 0%
Methionine 0.129mg 0mg 0%
Phenylalanine 0.486mg 0mg 0%
Valine 0.547mg 0mg 0%
Histidine 0.243mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Walnut oil
Minerals Daily Need Coverage Score
108%
Miso
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 3728mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 8.075g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.