Oatmeal vs. Miso — In-Depth Nutrition Comparison
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A recap on differences between Oatmeal and Miso
- Oatmeal has more Iron, Vitamin A RAE, Vitamin B1, and Vitamin B3, however, Miso is higher in Copper, Vitamin K, Zinc, Fiber, and Manganese.
- Miso covers your daily Sodium needs 160% more than Oatmeal.
- Miso contains 33 times less Vitamin A RAE than Oatmeal. Oatmeal contains 130µg of Vitamin A RAE, while Miso contains 4µg.
- Oatmeal has less Sodium.
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
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Calcium
+40.4%
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Iron
+139.4%
Contains
less
Sodium
-98.7%
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Magnesium
+84.6%
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Phosphorus
+106.5%
Contains
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Potassium
+244.3%
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Zinc
+312.9%
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Copper
+536.4%
Contains
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Manganese
+53.9%
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Selenium
+40%
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Calcium
+40.4%
Contains
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Iron
+139.4%
Contains
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Sodium
-98.7%
Contains
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Magnesium
+84.6%
Contains
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Phosphorus
+106.5%
Contains
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Potassium
+244.3%
Contains
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Zinc
+312.9%
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Copper
+536.4%
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Manganese
+53.9%
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Selenium
+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.
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Contains
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Vitamin A
+397.7%
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Vitamin E
+600%
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Vitamin B1
+165.3%
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Vitamin B3
+233.9%
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Vitamin B6
+45.7%
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Folate
+131.6%
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Vitamin B12
+∞%
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Vitamin K
+7225%
Equal in Vitamin B2 - 0.233
Equal in Vitamin B5 - 0.337
Contains
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Vitamin A
+397.7%
Contains
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Vitamin E
+600%
Contains
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Vitamin B1
+165.3%
Contains
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Vitamin B3
+233.9%
Contains
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Vitamin B6
+45.7%
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Folate
+131.6%
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Vitamin B12
+∞%
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Vitamin K
+7225%
Equal in Vitamin B2 - 0.233
Equal in Vitamin B5 - 0.337
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+95.3%
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Protein
+439.7%
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Fats
+341.9%
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Carbs
+117.4%
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Other
+2147.4%
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Water
+95.3%
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Protein
+439.7%
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Fats
+341.9%
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Carbs
+117.4%
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Other
+2147.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-78%
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Monounsaturated Fat
+185.9%
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Polyunsaturated fat
+577%
Contains
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Saturated Fat
-78%
Contains
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Monounsaturated Fat
+185.9%
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Polyunsaturated fat
+577%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+∞%
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Galactose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+∞%
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Galactose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 19.97g |
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| Protein | 2.37g | 12.79g |
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| Fats | 1.36g | 6.01g |
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| Carbs | 11.67g | 25.37g |
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| Calories | 68kcal | 198kcal |
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| Starch | 10.37g |
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| Fructose | 0g | 6g |
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| Sugar | 0.46g | 6.2g |
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| Fiber | 1.7g | 5.4g |
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| Calcium | 80mg | 57mg |
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| Iron | 5.96mg | 2.49mg |
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| Magnesium | 26mg | 48mg |
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| Phosphorus | 77mg | 159mg |
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| Potassium | 61mg | 210mg |
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| Sodium | 49mg | 3728mg |
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| Zinc | 0.62mg | 2.56mg |
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| Copper | 0.066mg | 0.42mg |
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| Manganese | 0.558mg | 0.859mg |
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| Selenium | 5µg | 7µg |
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| Vitamin A | 433IU | 87IU |
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| Vitamin A RAE | 130µg | 4µg |
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| Vitamin E | 0.07mg | 0.01mg |
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| Vitamin B1 | 0.26mg | 0.098mg |
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| Vitamin B2 | 0.215mg | 0.233mg |
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| Vitamin B3 | 3.025mg | 0.906mg |
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| Vitamin B5 | 0.317mg | 0.337mg |
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| Vitamin B6 | 0.29mg | 0.199mg |
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| Folate | 44µg | 19µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 0.4µg | 29.3µg |
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| Tryptophan | 0.04mg | 0.155mg |
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| Threonine | 0.083mg | 0.479mg |
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| Isoleucine | 0.105mg | 0.508mg |
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| Leucine | 0.2mg | 0.82mg |
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| Lysine | 0.135mg | 0.478mg |
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| Methionine | 0.04mg | 0.129mg |
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| Phenylalanine | 0.13mg | 0.486mg |
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| Valine | 0.151mg | 0.547mg |
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| Histidine | 0.057mg | 0.243mg |
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| Trans Fat | 0.003g | 0g |
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| Saturated Fat | 0.226g | 1.025g |
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| Monounsaturated Fat | 0.391g | 1.118g |
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| Polyunsaturated fat | 0.426g | 2.884g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
22%
Minerals Daily Need Coverage Score
45%
108%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 3679mg)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.799g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.