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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.

Infographic

Quinoa vs 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.
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Miso
7
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%
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%
~equal in Phosphorus ~159mg

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.
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Miso
8
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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
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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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
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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~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.
Quinoa Miso
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Quinoa Miso 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?

ok
ok
is better in case of low diet
Quinoa Miso
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
11%
Quinoa
23%
Miso
Minerals Daily Need Coverage Score
38%
Quinoa
108%
Miso

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 5.33g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 3721mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.794g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 8)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.