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Miso vs. Khorasan wheat — In-Depth Nutrition Comparison

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Significant differences between Miso and Khorasan wheat

  • Miso has more Vitamin K, however, Khorasan wheat is richer in Selenium, Manganese, Vitamin B1, Vitamin B3, Phosphorus, Fiber, Magnesium, and Iron.
  • Miso covers your daily Sodium needs 162% more than Khorasan wheat.
  • Khorasan wheat has 16 times less Vitamin K than Miso. Miso has 29.3µg of Vitamin K, while Khorasan wheat has 1.8µg.
  • Khorasan wheat contains less Sodium.

Specific food types used in this comparison are Miso and Wheat, KAMUT khorasan, uncooked.

Infographic

Miso vs Khorasan wheat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +159.1%
Contains more MagnesiumMagnesium +170.8%
Contains more PotassiumPotassium +91.9%
Contains more IronIron +51.4%
Contains more CopperCopper +20.5%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +128.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +218.4%
Contains more SeleniumSelenium +1064.3%

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
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% 5.2% 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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +770%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1527.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +179.8%
Contains more Vitamin EVitamin E +6000%
Contains more Vitamin B1Vitamin B1 +477.6%
Contains more Vitamin B3Vitamin B3 +603.6%
Contains more Vitamin B5Vitamin B5 +181.6%
Contains more Vitamin B6Vitamin B6 +30.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +182.2%
Contains more WaterWater +288.6%
Contains more OtherOther +662.5%
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +178.2%

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
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated Fat +424.9%
Contains more Poly. FatPolyunsaturated fat +364.4%
Contains less Sat. FatSaturated Fat -80.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more FructoseFructose +5354.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +3180%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Khorasan wheat Opinion
Calories 198kcal 337kcal Khorasan wheat
Protein 12.79g 14.54g Khorasan wheat
Fats 6.01g 2.13g Miso
Net carbs 19.97g 59.48g Khorasan wheat
Carbs 25.37g 70.58g Khorasan wheat
Magnesium 48mg 130mg Khorasan wheat
Calcium 57mg 22mg Miso
Potassium 210mg 403mg Khorasan wheat
Iron 2.49mg 3.77mg Khorasan wheat
Sugar 6.2g 7.84g Miso
Fiber 5.4g 11.1g Khorasan wheat
Copper 0.42mg 0.506mg Khorasan wheat
Zinc 2.56mg 3.68mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 159mg 364mg Khorasan wheat
Sodium 3728mg 5mg Khorasan wheat
Vitamin A 87IU 10IU Miso
Vitamin A 4µg 1µg Miso
Vitamin E 0.01mg 0.61mg Khorasan wheat
Manganese 0.859mg 2.735mg Khorasan wheat
Selenium 7µg 81.5µg Khorasan wheat
Vitamin B1 0.098mg 0.566mg Khorasan wheat
Vitamin B2 0.233mg 0.184mg Miso
Vitamin B3 0.906mg 6.375mg Khorasan wheat
Vitamin B5 0.337mg 0.949mg Khorasan wheat
Vitamin B6 0.199mg 0.259mg Khorasan wheat
Vitamin B12 0.08µg Miso
Vitamin K 29.3µg 1.8µg Miso
Folate 19µg Miso
Trans Fat 0g 0.005g Miso
Choline 72.2mg 25.8mg Miso
Saturated Fat 1.025g 0.196g Khorasan wheat
Monounsaturated Fat 1.118g 0.213g Miso
Polyunsaturated fat 2.884g 0.621g Miso
Tryptophan 0.155mg 0.13mg Miso
Threonine 0.479mg 0.442mg Miso
Isoleucine 0.508mg 0.566mg Khorasan wheat
Leucine 0.82mg 1.112mg Khorasan wheat
Lysine 0.478mg 0.416mg Miso
Methionine 0.129mg 0.251mg Khorasan wheat
Phenylalanine 0.486mg 0.772mg Khorasan wheat
Valine 0.547mg 0.687mg Khorasan wheat
Histidine 0.243mg 0.379mg Khorasan wheat
Fructose 6g 0.11g Miso
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
108%
Miso
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 3723mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.829g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 21)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.