Oats vs. Miso
Nutrition comparison of Oats and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and miso:
- Both oats and miso are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin, pantothenic acid and folate, however, miso contains more Vitamin B12.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and miso are high in calories. Oat has 96% more calories than miso - oat has 389 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, oats is lighter in protein, heavier in carbs and lighter in fat compared to miso per calorie. Oats has a macronutrient ratio of 17:67:16 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Miso | |
|---|---|---|
| Protein | 17% | 25% |
| Carbohydrates | 67% | 49% |
| Fat | 16% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and miso has 62% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Both oats and miso are high in dietary fiber. Oat has 96% more dietary fiber than miso - oat has 10.6g of dietary fiber per 100 grams and miso has 5.4g of dietary fiber.
sugar
Oat has less sugar than miso - miso has 6.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and miso are high in protein. Oat has 32% more protein than miso - oat has 16.9g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Oats and miso contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and miso has 1g of saturated fat.
Vitamins
Vitamin A
Miso and oats contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Miso and oats contain similar amounts of Vitamin E - miso has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Miso has more Vitamin K than oat - miso has 29.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, miso contains more Vitamin B12. Both oats and miso contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Miso | |
|---|---|---|
| Thiamin | 0.763 MG | 0.098 MG |
| Riboflavin | 0.139 MG | 0.233 MG |
| Niacin | 0.961 MG | 0.906 MG |
| Pantothenic acid | 1.349 MG | 0.337 MG |
| Vitamin B6 | 0.119 MG | 0.199 MG |
| Folate | 56 UG | 19 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both oats and miso are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Both oats and miso are high in iron. Oat has 90% more iron than miso - oat has 4.7mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both oats and miso are high in potassium. Oat has 104% more potassium than miso - oat has 429mg of potassium per 100 grams and miso has 210mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Miso | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.405 G |
| Total | 0.111 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, both oats and miso contain significant amounts of linoleic acid.
| Oats | Miso | |
|---|---|---|
| linoleic acid | 2.424 G | 2.479 G |
| Total | 2.424 G | 2.479 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oats g
()
|
Daily Values (%) |
Miso g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or miso contain more calories in 100 grams?Both oats and miso are high in calories. Oat has 100% more calories than miso - oat has 389 calories in 100g and miso has 198 calories.
Does oats or miso have more carbohydrates?
By weight, oat is high in carbohydrates and miso has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and miso has 25.4g of carbohydrates.
Does oats or miso contain more calcium?
Both oats and miso are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and miso has 57mg of calcium.
Does oats or miso contain more iron?
Both oats and miso are high in iron. Oat has 90% more iron than miso - oat has 4.7mg of iron in 100 grams and miso has 2.5mg of iron.
Does oats or miso contain more potassium?
Both oats and miso are high in potassium. Oat has 100% more potassium than miso - oat has 429mg of potassium in 100 grams and miso has 210mg of potassium.