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  6. Fish oil vs. Miso

Fish oil vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between fish oil and miso?

  • Fish oil is richer in vitamin D*, yet miso is richer in copper, manganese, iron, zinc, phosphorus, and fiber.
  • Fish oil's daily need coverage for cholesterol is 237% higher.
  • Miso contains less cholesterol.
  • Fish oil has a lower glycemic index than miso.

We used Fish oil, sardine and Miso types in this comparison.

Infographic

Fish 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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Miso
Miso
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin DVitamin D +∞%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Fish oil Miso DV% diff.
Cholesterol 710mg 0mg 237%
Polyunsaturated fat 31.867g 2.884g 193%
Sodium 0mg 3728mg 162%
Fats 100g 6.01g 145%
Saturated fat 29.892g 1.025g 131%
Monounsaturated fat 33.841g 1.118g 82%
Copper 0mg 0.42mg 47%
Vitamin D* 332 IU 0 IU 42%
Vitamin D 8.3µg 0µg 42%
Manganese 0mg 0.859mg 37%
Calories 902kcal 198kcal 35%
Iron 0mg 2.49mg 31%
Protein 0g 12.79g 26%
Vitamin K 29.3µg 24%
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%
Choline 72.2mg 13%
Magnesium 0mg 48mg 11%
Carbs 0g 25.37g 8%
Vitamin B1 0mg 0.098mg 8%
Fructose 6g 8%
Vitamin B5 0mg 0.337mg 7%
Calcium 0mg 57mg 6%
Potassium 0mg 210mg 6%
Vitamin B3 0mg 0.906mg 6%
Folate 0µg 19µg 5%
Vitamin B12 0µg 0.08µg 3%
Protein per 100 calories 0g 6.5g N/A
Calories per 10 g protein 155kcal N/A
Weight per 100 calories 11g 51g N/A
Unsaturated / Saturated Fat ratio 2.2 3.9 N/A
Net carbs 0g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%
Omega-3 - EPA 10.137g 0g N/A
Omega-3 - DHA 10.656g 0g N/A
Omega-3 - DPA 1.973g 0g N/A

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
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +2926.9%
Contains more Poly. FatPolyunsaturated fat +1005%
Contains less Sat. FatSaturated fat -96.6%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.