Oatmeal vs. Miso — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and miso
- Oatmeal has more iron, vitamin B1, and vitamin B3; however, miso is higher in copper, vitamin K, zinc, fiber, manganese, and choline.
- Miso covers your daily sodium needs 160% more than oatmeal.
- Miso contains 3 times less vitamin B3 than oatmeal. Oatmeal contains 3.025mg of vitamin B3, while miso contains 0.906mg.
- Oatmeal has less sodium.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Miso.
Infographic
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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 | +40.4% |
| Contains more IronIron | +139.4% |
| Contains less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +84.6% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more CopperCopper | +536.4% |
| Contains more ZincZinc | +312.9% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +53.9% |
| Contains more SeleniumSelenium | +40% |
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 | +3150% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +165.3% |
| Contains more Vitamin B3Vitamin B3 | +233.9% |
| Contains more Vitamin B6Vitamin B6 | +45.7% |
| Contains more FolateFolate | +131.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +7225% |
| Contains more CholineCholine | +1436.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 49mg | 3728mg | 160% |
| Iron | 5.96mg | 2.49mg | 43% |
| Copper | 0.066mg | 0.42mg | 39% |
| Vitamin K | 0.4µg | 29.3µg | 24% |
| Protein | 2.37g | 12.79g | 21% |
| Zinc | 0.62mg | 2.56mg | 18% |
| Polyunsaturated fat | 0.426g | 2.884g | 16% |
| Fiber | 1.7g | 5.4g | 15% |
| Vitamin A | 130µg | 4µg | 14% |
| Vitamin B1 | 0.26mg | 0.098mg | 14% |
| Vitamin B3 | 3.025mg | 0.906mg | 13% |
| Manganese | 0.558mg | 0.859mg | 13% |
| Choline | 4.7mg | 72.2mg | 12% |
| Phosphorus | 77mg | 159mg | 12% |
| Fructose | 0g | 6g | 8% |
| Vitamin B6 | 0.29mg | 0.199mg | 7% |
| Calories | 68kcal | 198kcal | 7% |
| Fats | 1.36g | 6.01g | 7% |
| Folate | 44µg | 19µg | 6% |
| Magnesium | 26mg | 48mg | 5% |
| Carbs | 11.67g | 25.37g | 5% |
| Saturated fat | 0.226g | 1.025g | 4% |
| Starch | 10.37g | 4% | |
| Selenium | 5µg | 7µg | 4% |
| Potassium | 61mg | 210mg | 4% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Calcium | 80mg | 57mg | 2% |
| Monounsaturated fat | 0.391g | 1.118g | 2% |
| Vitamin B2 | 0.215mg | 0.233mg | 1% |
| Net carbs | 9.97g | 19.97g | N/A |
| Sugar | 0.46g | 6.2g | N/A |
| Vitamin E | 0.07mg | 0.01mg | 0% |
| Vitamin B5 | 0.317mg | 0.337mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.155mg | 0% |
| Threonine | 0.083mg | 0.479mg | 0% |
| Isoleucine | 0.105mg | 0.508mg | 0% |
| Leucine | 0.2mg | 0.82mg | 0% |
| Lysine | 0.135mg | 0.478mg | 0% |
| Methionine | 0.04mg | 0.129mg | 0% |
| Phenylalanine | 0.13mg | 0.486mg | 0% |
| Valine | 0.151mg | 0.547mg | 0% |
| Histidine | 0.057mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +95.3% |
| Contains more ProteinProtein | +439.7% |
| Contains more FatsFats | +341.9% |
| Contains more CarbsCarbs | +117.4% |
| Contains more OtherOther | +2147.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78% |
| Contains more Mono. FatMonounsaturated fat | +185.9% |
| Contains more Poly. FatPolyunsaturated fat | +577% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~0g
~equal in
Lactose
~0g
