Flour vs. Miso — In-Depth Nutrition Comparison
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Summary of differences between flour and miso
- Flour has more vitamin B1, selenium, folate, vitamin B3, iron, and vitamin B2, while miso has more copper, vitamin K, and zinc.
- Miso covers your daily need for sodium, 162% more than flour.
- Flour contains 10 times more folate than miso. While flour contains 183µg of folate, miso contains only 19µg.
- The amount of sodium in flour is lower.
- Miso has a lower glycemic index. The glycemic index of miso is 61, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Miso.
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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 IronIron | +86.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +384.3% |
| Contains more MagnesiumMagnesium | +118.2% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more CopperCopper | +191.7% |
| Contains more ZincZinc | +265.7% |
| Contains more PhosphorusPhosphorus | +47.2% |
| Contains more ManganeseManganese | +26% |
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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +701% |
| Contains more Vitamin B2Vitamin B2 | +112% |
| Contains more Vitamin B3Vitamin B3 | +551.7% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more FolateFolate | +863.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +352.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +9666.7% |
| Contains more CholineCholine | +594.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +200.8% |
| Contains more ProteinProtein | +23.8% |
| Contains more FatsFats | +513.3% |
| Contains more WaterWater | +260.9% |
| Contains more OtherOther | +2684.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.9% |
| Contains more Mono. FatMonounsaturated fat | +1185.1% |
| Contains more Poly. FatPolyunsaturated fat | +598.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 2mg | 3728mg | 162% |
| Vitamin B1 | 0.785mg | 0.098mg | 57% |
| Selenium | 33.9µg | 7µg | 49% |
| Folate | 183µg | 19µg | 41% |
| Vitamin B3 | 5.904mg | 0.906mg | 31% |
| Copper | 0.144mg | 0.42mg | 31% |
| Iron | 4.64mg | 2.49mg | 27% |
| Vitamin K | 0.3µg | 29.3µg | 24% |
| Vitamin B2 | 0.494mg | 0.233mg | 20% |
| Carbs | 76.31g | 25.37g | 17% |
| Zinc | 0.7mg | 2.56mg | 17% |
| Polyunsaturated fat | 0.413g | 2.884g | 16% |
| Vitamin B6 | 0.044mg | 0.199mg | 12% |
| Choline | 10.4mg | 72.2mg | 11% |
| Fiber | 2.7g | 5.4g | 11% |
| Manganese | 0.682mg | 0.859mg | 8% |
| Calories | 364kcal | 198kcal | 8% |
| Fructose | 6g | 8% | |
| Fats | 0.98g | 6.01g | 8% |
| Phosphorus | 108mg | 159mg | 7% |
| Magnesium | 22mg | 48mg | 6% |
| Protein | 10.33g | 12.79g | 5% |
| Calcium | 15mg | 57mg | 4% |
| Saturated fat | 0.155g | 1.025g | 4% |
| Monounsaturated fat | 0.087g | 1.118g | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Potassium | 107mg | 210mg | 3% |
| Vitamin B5 | 0.438mg | 0.337mg | 2% |
| Net carbs | 73.61g | 19.97g | N/A |
| Sugar | 0.27g | 6.2g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin E | 0.06mg | 0.01mg | 0% |
| Tryptophan | 0.127mg | 0.155mg | 0% |
| Threonine | 0.281mg | 0.479mg | 0% |
| Isoleucine | 0.357mg | 0.508mg | 0% |
| Leucine | 0.71mg | 0.82mg | 0% |
| Lysine | 0.228mg | 0.478mg | 0% |
| Methionine | 0.183mg | 0.129mg | 0% |
| Phenylalanine | 0.52mg | 0.486mg | 0% |
| Valine | 0.415mg | 0.547mg | 0% |
| Histidine | 0.23mg | 0.243mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
23%
Minerals Daily Need Coverage Score
59%
108%
Comparison summary
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 5.93g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 3726mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.87g)
Which food is cheaper?
Flour is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.