Quinoa vs. Miso — In-Depth Nutrition Comparison
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How are quinoa and miso different?
- Miso has more copper, vitamin K, zinc, iron, fiber, manganese, vitamin B2, choline, and selenium than quinoa.
- Daily need coverage for sodium for miso is 162% higher.
- Quinoa has less sodium.
Quinoa, cooked and Miso are the varieties used in this article.
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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 MagnesiumMagnesium | +33.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +235.3% |
| Contains more PotassiumPotassium | +22.1% |
| Contains more IronIron | +67.1% |
| Contains more CopperCopper | +118.8% |
| Contains more ZincZinc | +134.9% |
| Contains more ManganeseManganese | +36.1% |
| Contains more SeleniumSelenium | +150% |
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 EVitamin E | +6200% |
| Contains more FolateFolate | +121.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.8% |
| Contains more Vitamin B3Vitamin B3 | +119.9% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +213.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +66.5% |
| Contains more ProteinProtein | +190.7% |
| Contains more FatsFats | +213% |
| Contains more CarbsCarbs | +19.1% |
| Contains more OtherOther | +1563.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.5% |
| Contains more Mono. FatMonounsaturated fat | +111.7% |
| Contains more Poly. FatPolyunsaturated fat | +167.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 7mg | 3728mg | 162% |
| Copper | 0.192mg | 0.42mg | 25% |
| Vitamin K | 0µg | 29.3µg | 24% |
| Protein | 4.4g | 12.79g | 17% |
| Iron | 1.49mg | 2.49mg | 13% |
| Zinc | 1.09mg | 2.56mg | 13% |
| Polyunsaturated fat | 1.078g | 2.884g | 12% |
| Fiber | 2.8g | 5.4g | 10% |
| Manganese | 0.631mg | 0.859mg | 10% |
| Choline | 23mg | 72.2mg | 9% |
| Vitamin B2 | 0.11mg | 0.233mg | 9% |
| Selenium | 2.8µg | 7µg | 8% |
| Fructose | 6g | 8% | |
| Starch | 17.63g | 7% | |
| Vitamin B5 | 0.337mg | 7% | |
| Folate | 42µg | 19µg | 6% |
| Vitamin B6 | 0.123mg | 0.199mg | 6% |
| Fats | 1.92g | 6.01g | 6% |
| Saturated fat | 0.231g | 1.025g | 4% |
| Calories | 120kcal | 198kcal | 4% |
| Calcium | 17mg | 57mg | 4% |
| Vitamin E | 0.63mg | 0.01mg | 4% |
| Magnesium | 64mg | 48mg | 4% |
| Vitamin B3 | 0.412mg | 0.906mg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B1 | 0.107mg | 0.098mg | 1% |
| Monounsaturated fat | 0.528g | 1.118g | 1% |
| Carbs | 21.3g | 25.37g | 1% |
| Potassium | 172mg | 210mg | 1% |
| Phosphorus | 152mg | 159mg | 1% |
| Net carbs | 18.5g | 19.97g | N/A |
| Sugar | 0.87g | 6.2g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.052mg | 0.155mg | 0% |
| Threonine | 0.131mg | 0.479mg | 0% |
| Isoleucine | 0.157mg | 0.508mg | 0% |
| Leucine | 0.261mg | 0.82mg | 0% |
| Lysine | 0.239mg | 0.478mg | 0% |
| Methionine | 0.096mg | 0.129mg | 0% |
| Phenylalanine | 0.185mg | 0.486mg | 0% |
| Valine | 0.185mg | 0.547mg | 0% |
| Histidine | 0.127mg | 0.243mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
11%
23%
Minerals Daily Need Coverage Score
38%
108%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 5.33g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 3721mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.794g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 8)
Which food is cheaper?
Quinoa is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)