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  6. Miso vs. Welsh onion

Miso vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between miso and welsh onion

  • Miso has more copper, manganese, zinc, iron, phosphorus, and choline; however, welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Miso covers your daily sodium needs 161% more than welsh onion.
  • Welsh onion contains 14 times less choline than miso. Miso contains 72.2mg of choline, while welsh onion contains 5.3mg.
  • Welsh onion has less sodium.
  • The glycemic index of miso is higher.

Food varieties used in this article are Miso and Onions, welsh, raw.

Infographic

Miso vs Welsh onion 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
8
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +108.7%
Contains more CalciumCalcium +216.7%
Contains more IronIron +104.1%
Contains more CopperCopper +500%
Contains more ZincZinc +392.3%
Contains more PhosphorusPhosphorus +224.5%
Contains more ManganeseManganese +527%
Contains more SeleniumSelenium +1066.7%
Contains less SodiumSodium -99.5%
~equal in Potassium ~212mg

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
9
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin B3Vitamin B3 +126.5%
Contains more Vitamin B5Vitamin B5 +99.4%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +18.8%
Contains more CholineCholine +1262.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin KVitamin K +560.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Welsh onion DV% diff.
Sodium 3728mg 17mg 161%
Vitamin K 29.3µg 193.4µg 137%
Copper 0.42mg 0.07mg 39%
Manganese 0.859mg 0.137mg 31%
Vitamin C 0mg 27mg 30%
Protein 12.79g 1.9g 22%
Zinc 2.56mg 0.52mg 19%
Polyunsaturated fat 2.884g 0.156g 18%
Iron 2.49mg 1.22mg 16%
Phosphorus 159mg 49mg 16%
Choline 72.2mg 5.3mg 12%
Selenium 7µg 0.6µg 12%
Fiber 5.4g 2.4g 12%
Vitamin B2 0.233mg 0.09mg 11%
Vitamin B6 0.199mg 0.072mg 10%
Fats 6.01g 0.4g 9%
Calories 198kcal 34kcal 8%
Fructose 6g 8%
Carbs 25.37g 6.5g 6%
Magnesium 48mg 23mg 6%
Calcium 57mg 18mg 4%
Saturated fat 1.025g 0.067g 4%
Vitamin B1 0.098mg 0.05mg 4%
Vitamin B3 0.906mg 0.4mg 3%
Vitamin B5 0.337mg 0.169mg 3%
Monounsaturated fat 1.118g 0.056g 3%
Vitamin E 0.01mg 0.51mg 3%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 16µg 1%
Net carbs 19.97g 4.1g N/A
Potassium 210mg 212mg 0%
Sugar 6.2g 2.18g N/A
Vitamin A 4µg 0%
Tryptophan 0.155mg 0.021mg 0%
Threonine 0.479mg 0.074mg 0%
Isoleucine 0.508mg 0.081mg 0%
Leucine 0.82mg 0.113mg 0%
Lysine 0.478mg 0.095mg 0%
Methionine 0.129mg 0.021mg 0%
Phenylalanine 0.486mg 0.061mg 0%
Valine 0.547mg 0.084mg 0%
Histidine 0.243mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +573.2%
Contains more FatsFats +1402.5%
Contains more CarbsCarbs +290.3%
Contains more OtherOther +1730%
Contains more WaterWater +110.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +1896.4%
Contains more Poly. FatPolyunsaturated fat +1748.7%
Contains less Sat. FatSaturated fat -93.5%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.