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  6. Chia seeds vs. Miso

Chia seeds vs. Miso — In-Depth Nutrition Comparison

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How are chia seeds and miso different?

  • Chia seeds are higher than miso in fiber, phosphorus, selenium, manganese, magnesium, iron, calcium, copper, and vitamin B3.
  • Miso covers your daily need for sodium, 161% more than chia seeds.
  • Chia seeds contain 11 times more calcium than miso. Chia seeds contain 631mg of calcium, while miso contains 57mg.
  • Chia seeds are lower in sodium.
  • Miso has a higher glycemic index (61) than chia seeds (15).

Seeds, chia seeds, dried and Miso types were used in this article.

Infographic

Chia seeds vs Miso 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Miso
Miso
0
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 +597.9%
Contains more CalciumCalcium +1007%
Contains more PotassiumPotassium +93.8%
Contains more IronIron +210%
Contains more CopperCopper +120%
Contains more ZincZinc +78.9%
Contains more PhosphorusPhosphorus +440.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +217%
Contains more SeleniumSelenium +688.6%

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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Miso
Miso
7
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +532.7%
Contains more Vitamin B3Vitamin B3 +874.6%
Contains more FolateFolate +157.9%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Miso DV% diff.
Sodium 16mg 3728mg 161%
Polyunsaturated fat 23.665g 2.884g 139%
Fiber 34.4g 5.4g 116%
Phosphorus 860mg 159mg 100%
Selenium 55.2µg 7µg 88%
Manganese 2.723mg 0.859mg 81%
Magnesium 335mg 48mg 68%
Iron 7.72mg 2.49mg 65%
Calcium 631mg 57mg 57%
Copper 0.924mg 0.42mg 56%
Vitamin B3 8.83mg 0.906mg 50%
Vitamin B1 0.62mg 0.098mg 44%
Fats 30.74g 6.01g 38%
Vitamin K 29.3µg 24%
Zinc 4.58mg 2.56mg 18%
Vitamin B6 0.199mg 15%
Calories 486kcal 198kcal 14%
Choline 72.2mg 13%
Saturated fat 3.33g 1.025g 10%
Folate 49µg 19µg 8%
Fructose 6g 8%
Protein 16.54g 12.79g 8%
Vitamin B5 0.337mg 7%
Potassium 407mg 210mg 6%
Carbs 42.12g 25.37g 6%
Vitamin B2 0.17mg 0.233mg 5%
Vitamin E 0.5mg 0.01mg 3%
Monounsaturated fat 2.309g 1.118g 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.155mg 0%
Threonine 0.709mg 0.479mg 0%
Isoleucine 0.801mg 0.508mg 0%
Leucine 1.371mg 0.82mg 0%
Lysine 0.97mg 0.478mg 0%
Methionine 0.588mg 0.129mg 0%
Phenylalanine 1.016mg 0.486mg 0%
Valine 0.95mg 0.547mg 0%
Histidine 0.531mg 0.243mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Miso
Miso
2
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 ProteinProtein +29.3%
Contains more FatsFats +411.5%
Contains more CarbsCarbs +66%
Contains more WaterWater +641.7%
Contains more OtherOther +166.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Miso
Miso
1
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 more Mono. FatMonounsaturated fat +106.5%
Contains more Poly. FatPolyunsaturated fat +720.6%
Contains less Sat. FatSaturated fat -69.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.