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Wheat germ oil vs. Miso — In-Depth Nutrition Comparison

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Significant differences between wheat germ oil and miso

  • Wheat germ oil has more vitamin E; however, miso is richer in copper, iron, zinc, phosphorus, fiber, vitamin B2, and vitamin B6.
  • Wheat germ oil covers your daily vitamin E needs 996% more than miso.
  • Miso has 18 times less saturated fat than wheat germ oil. Wheat germ oil has 18.8g of saturated fat, while miso has 1.025g.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of wheat germ oil is 0.

Specific food types used in this comparison are Oil, wheat germ and Miso.

Infographic

Wheat germ oil 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.
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
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 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% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
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 +1493900%
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 +18.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +261%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat germ oil Miso DV% diff.
Vitamin E 149.4mg 0.01mg 996%
Polyunsaturated fat 61.7g 2.884g 392%
Sodium 0mg 3728mg 162%
Fats 100g 6.01g 145%
Saturated fat 18.8g 1.025g 81%
Copper 0mg 0.42mg 47%
Manganese 0.859mg 37%
Monounsaturated fat 15.1g 1.118g 35%
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 B2 0mg 0.233mg 18%
Vitamin B6 0mg 0.199mg 15%
Selenium 0µg 7µg 13%
Magnesium 0mg 48mg 11%
Choline 20mg 72.2mg 9%
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 K 24.7µg 29.3µg 4%
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
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
20% 16% 65%
Saturated fat: Sat. Fat 18.8 g
Monounsaturated fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 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 +1250.6%
Contains more Poly. FatPolyunsaturated fat +2039.4%
Contains less Sat. FatSaturated fat -94.5%

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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. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.