Quick Summary
When to Choose Miso Paste
Miso Paste and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Miso Paste based on taste, texture, cost or what you have to hand.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 12g) per 100g. It is also lower in calories (131 vs 189 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Miso Paste | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 188.9 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 12.2g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Carbohydrates | 25.6g | 0g | |
| Fiber | 5g | 0g | 🏆 Miso Paste |
Health Benefits Comparison
Miso Paste Benefits
- Rich in probiotics for gut health
- Complete protein with all essential amino acids
- Provides vitamin K2 (10% DV) for bone health
- Contains beneficial enzymes from fermentation
- Rich in antioxidants including melanoidin
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Miso Paste: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Miso Paste: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Miso Paste: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Miso Paste: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Miso Paste and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Miso Paste if: Miso Paste and Tuna (Yellowfin, Fresh) have a broadly similar nutrient profile, so choose Miso Paste based on taste, texture, cost or what you have to hand.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 12g) per 100g. It is also lower in calories (131 vs 189 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Miso Paste and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Miso Paste and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
