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  6. Sunflower oil vs. Miso

Sunflower oil vs. Miso — In-Depth Nutrition Comparison

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What are the differences between sunflower oil and miso?

  • Sunflower oil is higher in vitamin E, yet miso is higher in copper, manganese, iron, zinc, phosphorus, fiber, and vitamin K.
  • Sunflower oil's daily need coverage for vitamin E is 274% more.
  • Sunflower oil has 13 times more saturated fat than miso. While sunflower oil has 13g of saturated fat, miso has only 1.025g.
  • The glycemic index of sunflower oil is lower.

We used Oil, sunflower, linoleic, (partially hydrogenated) and Miso types in this article.

Infographic

Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Miso
Miso
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Miso
Miso
10
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 +410700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +442.6%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower oil Miso DV% diff.
Vitamin E 41.08mg 0.01mg 274%
Polyunsaturated fat 36.4g 2.884g 223%
Sodium 0mg 3728mg 162%
Fats 100g 6.01g 145%
Monounsaturated fat 46.2g 1.118g 113%
Saturated fat 13g 1.025g 54%
Copper 0mg 0.42mg 47%
Manganese 0mg 0.859mg 37%
Calories 884kcal 198kcal 34%
Iron 0mg 2.49mg 31%
Protein 0g 12.79g 26%
Zinc 0mg 2.56mg 23%
Phosphorus 0mg 159mg 23%
Fiber 0g 5.4g 22%
Vitamin K 5.4µg 29.3µg 20%
Vitamin B2 0mg 0.233mg 18%
Vitamin B6 0mg 0.199mg 15%
Selenium 0µg 7µg 13%
Choline 72.2mg 13%
Magnesium 0mg 48mg 11%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Vitamin B1 0mg 0.098mg 8%
Vitamin B5 0mg 0.337mg 7%
Vitamin B3 0mg 0.906mg 6%
Calcium 0mg 57mg 6%
Potassium 0mg 210mg 6%
Folate 0µg 19µg 5%
Vitamin B12 0µg 0.08µg 3%
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0mg 0.155mg 0%
Threonine 0mg 0.479mg 0%
Isoleucine 0mg 0.508mg 0%
Leucine 0mg 0.82mg 0%
Lysine 0mg 0.478mg 0%
Methionine 0mg 0.129mg 0%
Phenylalanine 0mg 0.486mg 0%
Valine 0mg 0.547mg 0%
Histidine 0mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Miso
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 FatsFats +1563.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 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 +4032.4%
Contains more Poly. FatPolyunsaturated fat +1162.1%
Contains less Sat. FatSaturated fat -92.1%

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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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.