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  6. Flax vs. Miso

Flax vs. Miso — In-Depth Nutrition Comparison

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Important differences between Flax and Miso

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, and Vitamin B6 than Miso.
  • Miso's daily need coverage for Sodium is 161% more.
  • Flax contains 17 times more Vitamin B1 than Miso. Flax contains 1.644mg of Vitamin B1, while Miso contains 0.098mg.
  • Flax contains less Sodium.

The food varieties used in the comparison are Seeds, flaxseed and Miso.

Infographic

Flax 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.
Flax
Flax
10
:
0
Miso
Miso
Contains more Calcium +347.4%
Contains more Iron +130.1%
Contains more Magnesium +716.7%
Contains more Phosphorus +303.8%
Contains more Potassium +287.1%
Contains less Sodium -99.2%
Contains more Zinc +69.5%
Contains more Copper +190.5%
Contains more Manganese +188.9%
Contains more Selenium +262.9%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +347.4%
Contains more Iron +130.1%
Contains more Magnesium +716.7%
Contains more Phosphorus +303.8%
Contains more Potassium +287.1%
Contains less Sodium -99.2%
Contains more Zinc +69.5%
Contains more Copper +190.5%
Contains more Manganese +188.9%
Contains more Selenium +262.9%

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.
Flax
Flax
7
:
4
Miso
Miso
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1577.6%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +137.7%
Contains more Folate +357.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +581.4%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1577.6%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +137.7%
Contains more Folate +357.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +581.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Miso
Miso
Contains more Protein +43%
Contains more Fats +601.5%
Contains more Carbs +13.8%
Contains more Water +518.1%
Contains more Other +245.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Miso
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 Protein +43%
Contains more Fats +601.5%
Contains more Carbs +13.8%
Contains more Water +518.1%
Contains more Other +245.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Miso
Miso
Contains more Monounsaturated Fat +573.3%
Contains more Polyunsaturated fat +896.2%
Contains less Saturated Fat -72%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +573.3%
Contains more Polyunsaturated fat +896.2%
Contains less Saturated Fat -72%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
2
Miso
Miso
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Miso
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Miso
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Miso Opinion
Net carbs 1.58g 19.97g Miso
Protein 18.29g 12.79g Flax
Fats 42.16g 6.01g Flax
Carbs 28.88g 25.37g Flax
Calories 534kcal 198kcal Flax
Fructose 0g 6g Miso
Sugar 1.55g 6.2g Flax
Fiber 27.3g 5.4g Flax
Calcium 255mg 57mg Flax
Iron 5.73mg 2.49mg Flax
Magnesium 392mg 48mg Flax
Phosphorus 642mg 159mg Flax
Potassium 813mg 210mg Flax
Sodium 30mg 3728mg Flax
Zinc 4.34mg 2.56mg Flax
Copper 1.22mg 0.42mg Flax
Manganese 2.482mg 0.859mg Flax
Selenium 25.4µg 7µg Flax
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.31mg 0.01mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.098mg Flax
Vitamin B2 0.161mg 0.233mg Miso
Vitamin B3 3.08mg 0.906mg Flax
Vitamin B5 0.985mg 0.337mg Flax
Vitamin B6 0.473mg 0.199mg Flax
Folate 87µg 19µg Flax
Vitamin B12 0µg 0.08µg Miso
Vitamin K 4.3µg 29.3µg Miso
Tryptophan 0.297mg 0.155mg Flax
Threonine 0.766mg 0.479mg Flax
Isoleucine 0.896mg 0.508mg Flax
Leucine 1.235mg 0.82mg Flax
Lysine 0.862mg 0.478mg Flax
Methionine 0.37mg 0.129mg Flax
Phenylalanine 0.957mg 0.486mg Flax
Valine 1.072mg 0.547mg Flax
Histidine 0.472mg 0.243mg Flax
Saturated Fat 3.663g 1.025g Miso
Monounsaturated Fat 7.527g 1.118g Flax
Polyunsaturated fat 28.73g 2.884g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
22%
Miso
Minerals Daily Need Coverage Score
191%
Flax
108%
Miso

Comparison summary

Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 2.638g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 61)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 3698mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.