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  6. Miso vs. Sardines

Miso vs. Sardines — In-Depth Nutrition Comparison

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Significant differences between miso and sardines

  • Miso has more manganese and copper; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin B3, and vitamin D*.
  • Sardines cover your daily vitamin B12 needs 369% more than miso.
  • Sardines have 12 times less sodium than miso. Miso has 3728mg of sodium, while sardines have 307mg.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Miso and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Miso vs Sardines 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.
Miso
Miso
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +23.1%
Contains more CopperCopper +125.8%
Contains more ZincZinc +95.4%
Contains more ManganeseManganese +695.4%
Contains more CalciumCalcium +570.2%
Contains more PotassiumPotassium +89%
Contains more IronIron +17.3%
Contains more PhosphorusPhosphorus +208.2%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +652.9%

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.
Miso
Miso
4
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%
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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +1026.9%
Contains more FolateFolate +90%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin B3Vitamin B3 +478.9%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B12Vitamin B12 +11075%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.227mg

All nutrients comparison - raw data values

Nutrient Miso Sardines DV% diff.
Vitamin B12 0.08µg 8.94µg 369%
Sodium 3728mg 307mg 149%
Selenium 7µg 52.7µg 83%
Cholesterol 0mg 142mg 47%
Phosphorus 159mg 490mg 47%
Calcium 57mg 382mg 33%
Manganese 0.859mg 0.108mg 33%
Vitamin B3 0.906mg 5.245mg 27%
Copper 0.42mg 0.186mg 26%
Protein 12.79g 24.62g 24%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Fiber 5.4g 0g 22%
Vitamin K 29.3µg 2.6µg 22%
Polyunsaturated fat 2.884g 5.148g 15%
Vitamin E 0.01mg 2.04mg 14%
Zinc 2.56mg 1.31mg 11%
Fats 6.01g 11.45g 8%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Monounsaturated fat 1.118g 3.869g 7%
Potassium 210mg 397mg 6%
Vitamin B5 0.337mg 0.642mg 6%
Iron 2.49mg 2.92mg 5%
Vitamin A 4µg 32µg 3%
Magnesium 48mg 39mg 2%
Vitamin B1 0.098mg 0.08mg 2%
Vitamin B6 0.199mg 0.167mg 2%
Folate 19µg 10µg 2%
Saturated fat 1.025g 1.528g 2%
Calories 198kcal 208kcal 1%
Choline 72.2mg 75mg 1%
Protein per 100 calories 6.5g 12g N/A
Calories per 10 g protein 155kcal 84kcal N/A
Weight per 100 calories 51g 48g N/A
Unsaturated / Saturated Fat ratio 3.9 5.9 N/A
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin B2 0.233mg 0.227mg 0%
Tryptophan 0.155mg 0.276mg 0%
Threonine 0.479mg 1.079mg 0%
Isoleucine 0.508mg 1.134mg 0%
Leucine 0.82mg 2.001mg 0%
Lysine 0.478mg 2.26mg 0%
Methionine 0.129mg 0.729mg 0%
Phenylalanine 0.486mg 0.961mg 0%
Valine 0.547mg 1.268mg 0%
Histidine 0.243mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.5%
Contains more ProteinProtein +92.5%
Contains more FatsFats +90.5%
Contains more WaterWater +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -32.9%
Contains more Mono. FatMonounsaturated fat +246.1%
Contains more Poly. FatPolyunsaturated fat +78.5%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.