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Sunflower seeds vs. Miso — In-Depth Nutrition Comparison

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How are sunflower seeds and miso different?

  • Sunflower seeds are higher than miso in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, and manganese.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than miso.
  • Sunflower seeds contain 15 times more vitamin B1 than miso. Sunflower seeds contain 1.48mg of vitamin B1, while miso contains 0.098mg.
  • Sunflower seeds are lower in sodium.
  • Miso has a higher glycemic index (61) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Miso types were used in this article.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +577.1%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +207.1%
Contains more IronIron +110.8%
Contains more CopperCopper +328.6%
Contains more ZincZinc +95.3%
Contains more PhosphorusPhosphorus +315.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +127%
Contains more SeleniumSelenium +657.1%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Miso
4
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 +351600%
Contains more Vitamin B1Vitamin B1 +1410.2%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +820%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B6Vitamin B6 +575.9%
Contains more FolateFolate +1094.7%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +31%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Miso
3
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 +62.5%
Contains more FatsFats +756.2%
Contains more CarbsCarbs +26.9%
Contains more WaterWater +809.5%
Contains more OtherOther +322.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
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 +1557.2%
Contains more Poly. FatPolyunsaturated fat +702.3%
Contains less Sat. FatSaturated fat -77%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 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 SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~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.
Sunflower seeds Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Miso DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Sodium 9mg 3728mg 162%
Copper 1.8mg 0.42mg 153%
Polyunsaturated fat 23.137g 2.884g 135%
Vitamin B1 1.48mg 0.098mg 115%
Vitamin B6 1.345mg 0.199mg 88%
Selenium 53µg 7µg 84%
Phosphorus 660mg 159mg 72%
Fats 51.46g 6.01g 70%
Magnesium 325mg 48mg 66%
Folate 227µg 19µg 52%
Manganese 1.95mg 0.859mg 47%
Vitamin B3 8.335mg 0.906mg 46%
Monounsaturated fat 18.528g 1.118g 44%
Iron 5.25mg 2.49mg 35%
Vitamin K 0µg 29.3µg 24%
Zinc 5mg 2.56mg 22%
Calories 584kcal 198kcal 19%
Vitamin B5 1.13mg 0.337mg 16%
Saturated fat 4.455g 1.025g 16%
Protein 20.78g 12.79g 16%
Potassium 645mg 210mg 13%
Fiber 8.6g 5.4g 13%
Vitamin B2 0.355mg 0.233mg 9%
Fructose 6g 8%
Choline 55.1mg 72.2mg 3%
Vitamin B12 0µg 0.08µg 3%
Calcium 78mg 57mg 2%
Carbs 20g 25.37g 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 19.97g N/A
Sugar 2.62g 6.2g N/A
Vitamin A 3µg 4µg 0%
Tryptophan 0.348mg 0.155mg 0%
Threonine 0.928mg 0.479mg 0%
Isoleucine 1.139mg 0.508mg 0%
Leucine 1.659mg 0.82mg 0%
Lysine 0.937mg 0.478mg 0%
Methionine 0.494mg 0.129mg 0%
Phenylalanine 1.169mg 0.486mg 0%
Valine 1.315mg 0.547mg 0%
Histidine 0.632mg 0.243mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
23%
Miso
Minerals Daily Need Coverage Score
207%
Sunflower seeds
108%
Miso

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 3719mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 41)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 3.43g)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.