Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat vs. Miso — In-Depth Nutrition Comparison

Compare

How are wheat and miso different?

  • Wheat is higher than miso in selenium, manganese, phosphorus, vitamin B3, vitamin B1, magnesium, vitamin B6, copper, and zinc.
  • Miso covers your daily need for sodium, 162% more than wheat .
  • Wheat contains 13 times more selenium than miso. Wheat contains 89.4µg of selenium, while miso contains 7µg.
  • Wheat is lower in sodium.
  • Miso has a higher glycemic index (61) than wheat (50).

Wheat, durum and Miso types were used in this article.

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Miso
1
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 +200%
Contains more PotassiumPotassium +105.2%
Contains more IronIron +41.4%
Contains more CopperCopper +31.7%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +219.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +250.6%
Contains more SeleniumSelenium +1177.1%
Contains more CalciumCalcium +67.6%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Miso
6
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 B1Vitamin B1 +327.6%
Contains more Vitamin B3Vitamin B3 +643.7%
Contains more Vitamin B5Vitamin B5 +177.4%
Contains more Vitamin B6Vitamin B6 +110.6%
Contains more FolateFolate +126.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 CarbsCarbs +180.4%
Contains more FatsFats +143.3%
Contains more WaterWater +293.2%
Contains more OtherOther +619.7%
~equal in Protein ~12.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Miso
2
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 less Sat. FatSaturated fat -55.7%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +194.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Miso DV% diff.
Sodium 2mg 3728mg 162%
Selenium 89.4µg 7µg 150%
Manganese 3.012mg 0.859mg 94%
Phosphorus 508mg 159mg 50%
Vitamin B3 6.738mg 0.906mg 36%
Vitamin B1 0.419mg 0.098mg 27%
Vitamin K 29.3µg 24%
Magnesium 144mg 48mg 23%
Fiber 5.4g 22%
Vitamin B6 0.419mg 0.199mg 17%
Carbs 71.13g 25.37g 15%
Copper 0.553mg 0.42mg 15%
Zinc 4.16mg 2.56mg 15%
Polyunsaturated fat 0.978g 2.884g 13%
Choline 72.2mg 13%
Iron 3.52mg 2.49mg 13%
Vitamin B5 0.935mg 0.337mg 12%
Vitamin B2 0.121mg 0.233mg 9%
Fructose 6g 8%
Calories 339kcal 198kcal 7%
Potassium 431mg 210mg 7%
Folate 43µg 19µg 6%
Fats 2.47g 6.01g 5%
Vitamin B12 0µg 0.08µg 3%
Saturated fat 0.454g 1.025g 3%
Protein 13.68g 12.79g 2%
Calcium 34mg 57mg 2%
Monounsaturated fat 0.344g 1.118g 2%
Net carbs 71.13g 19.97g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 4µg 0%
Tryptophan 0.176mg 0.155mg 0%
Threonine 0.366mg 0.479mg 0%
Isoleucine 0.533mg 0.508mg 0%
Leucine 0.934mg 0.82mg 0%
Lysine 0.303mg 0.478mg 0%
Methionine 0.221mg 0.129mg 0%
Phenylalanine 0.681mg 0.486mg 0%
Valine 0.594mg 0.547mg 0%
Histidine 0.322mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
23%
Miso
Minerals Daily Need Coverage Score
168%
Wheat
108%
Miso

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 3726mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.571g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 11)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is richer in minerals?
Wheat
Wheat 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.