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Spinach raw vs. Miso — In-Depth Nutrition Comparison

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How are Spinach raw and Miso different?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Vitamin C, and Vitamin E , however, Miso is richer in Copper, Zinc, Phosphorus, and Fiber.
  • Daily need coverage for Vitamin K from Spinach raw is 378% higher.
  • Spinach raw has less Sodium.

Spinach, raw and Miso are the varieties used in this article.

Infographic

Spinach raw 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.
Contains more Calcium +73.7%
Contains more Magnesium +64.6%
Contains more Potassium +165.7%
Contains less Sodium -97.9%
Contains more Phosphorus +224.5%
Contains more Zinc +383%
Contains more Copper +223.1%
Contains more Selenium +600%
Equal in Iron - 2.49
Equal in Manganese - 0.859
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +73.7%
Contains more Magnesium +64.6%
Contains more Potassium +165.7%
Contains less Sodium -97.9%
Contains more Phosphorus +224.5%
Contains more Zinc +383%
Contains more Copper +223.1%
Contains more Selenium +600%
Equal in Iron - 2.49
Equal in Manganese - 0.859

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.
:
7
Miso
Contains more Vitamin A +10678.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Folate +921.1%
Contains more Vitamin K +1548.1%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +25.1%
Contains more Vitamin B5 +418.5%
Contains more Vitamin B12 +∞%
Contains more Choline +274.1%
Equal in Vitamin B6 - 0.199
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Folate +921.1%
Contains more Vitamin K +1548.1%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +25.1%
Contains more Vitamin B5 +418.5%
Contains more Vitamin B12 +∞%
Contains more Choline +274.1%
Equal in Vitamin B6 - 0.199

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +112.5%
Contains more Protein +347.2%
Contains more Fats +1441%
Contains more Carbs +598.9%
Contains more Other +644.8%
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
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 Water +112.5%
Contains more Protein +347.2%
Contains more Fats +1441%
Contains more Carbs +598.9%
Contains more Other +644.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +11080%
Contains more Polyunsaturated fat +1647.9%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +11080%
Contains more Polyunsaturated fat +1647.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +3900%
Contains more Maltose +∞%
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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 Galactose +∞%
Contains more Fructose +3900%
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.
Spinach raw Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Miso Opinion
Net carbs 1.43g 19.97g Miso
Protein 2.86g 12.79g Miso
Fats 0.39g 6.01g Miso
Carbs 3.63g 25.37g Miso
Calories 23kcal 198kcal Miso
Fructose 0.15g 6g Miso
Sugar 0.42g 6.2g Spinach raw
Fiber 2.2g 5.4g Miso
Calcium 99mg 57mg Spinach raw
Iron 2.71mg 2.49mg Spinach raw
Magnesium 79mg 48mg Spinach raw
Phosphorus 49mg 159mg Miso
Potassium 558mg 210mg Spinach raw
Sodium 79mg 3728mg Spinach raw
Zinc 0.53mg 2.56mg Miso
Copper 0.13mg 0.42mg Miso
Manganese 0.897mg 0.859mg Spinach raw
Selenium 1µg 7µg Miso
Vitamin A 9377IU 87IU Spinach raw
Vitamin A RAE 469µg 4µg Spinach raw
Vitamin E 2.03mg 0.01mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.098mg Miso
Vitamin B2 0.189mg 0.233mg Miso
Vitamin B3 0.724mg 0.906mg Miso
Vitamin B5 0.065mg 0.337mg Miso
Vitamin B6 0.195mg 0.199mg Miso
Folate 194µg 19µg Spinach raw
Vitamin B12 0µg 0.08µg Miso
Choline 19.3mg 72.2mg Miso
Vitamin K 482.9µg 29.3µg Spinach raw
Tryptophan 0.039mg 0.155mg Miso
Threonine 0.122mg 0.479mg Miso
Isoleucine 0.147mg 0.508mg Miso
Leucine 0.223mg 0.82mg Miso
Lysine 0.174mg 0.478mg Miso
Methionine 0.053mg 0.129mg Miso
Phenylalanine 0.129mg 0.486mg Miso
Valine 0.161mg 0.547mg Miso
Histidine 0.064mg 0.243mg Miso
Saturated Fat 0.063g 1.025g Spinach raw
Monounsaturated Fat 0.01g 1.118g Miso
Polyunsaturated fat 0.165g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
23%
Miso
Minerals Daily Need Coverage Score
45%
Spinach raw
108%
Miso

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 3649mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.962g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.