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Dates vs. Miso — In-Depth Nutrition Comparison

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How are Dates and Miso different?

  • Dates are higher in Potassium, however, Miso is richer in Manganese, Copper, Vitamin K, Zinc, Iron, Phosphorus, Vitamin B2, and Choline.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Dates contain 3 times more Potassium than Miso. While Dates contain 656mg of Potassium, Miso contains only 210mg.
  • Dates have less Sodium.

Dates, deglet noor and Miso are the varieties used in this article.

Infographic

Dates  vs Miso infographic
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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.
:
8
Miso
Contains more Potassium +212.4%
Contains less Sodium -99.9%
Contains more Calcium +46.2%
Contains more Iron +144.1%
Contains more Magnesium +11.6%
Contains more Phosphorus +156.5%
Contains more Zinc +782.8%
Contains more Copper +103.9%
Contains more Manganese +227.9%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +212.4%
Contains less Sodium -99.9%
Contains more Calcium +46.2%
Contains more Iron +144.1%
Contains more Magnesium +11.6%
Contains more Phosphorus +156.5%
Contains more Zinc +782.8%
Contains more Copper +103.9%
Contains more Manganese +227.9%
Contains more Selenium +133.3%

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.
:
6
Miso
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +74.8%
Contains more Vitamin A +770%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +253%
Contains more Vitamin B6 +20.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +985.2%
Equal in Folate - 19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +74.8%
Contains more Vitamin A +770%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +253%
Contains more Vitamin B6 +20.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +985.2%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Miso
Contains more Carbs +195.7%
Contains more Protein +422%
Contains more Fats +1441%
Contains more Water +109.5%
Contains more Other +700.6%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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 Carbs +195.7%
Contains more Protein +422%
Contains more Fats +1441%
Contains more Water +109.5%
Contains more Other +700.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Miso
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +3005.6%
Contains more Polyunsaturated fat +15078.9%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +3005.6%
Contains more Polyunsaturated fat +15078.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Miso
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +226%
Contains more Maltose +66.7%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +226%
Contains more Maltose +66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Miso
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Miso Opinion
Net carbs 67.03g 19.97g Dates
Protein 2.45g 12.79g Miso
Fats 0.39g 6.01g Miso
Carbs 75.03g 25.37g Dates
Calories 282kcal 198kcal Dates
Fructose 19.56g 6g Dates
Sugar 63.35g 6.2g Miso
Fiber 8g 5.4g Dates
Calcium 39mg 57mg Miso
Iron 1.02mg 2.49mg Miso
Magnesium 43mg 48mg Miso
Phosphorus 62mg 159mg Miso
Potassium 656mg 210mg Dates
Sodium 2mg 3728mg Dates
Zinc 0.29mg 2.56mg Miso
Copper 0.206mg 0.42mg Miso
Manganese 0.262mg 0.859mg Miso
Selenium 3µg 7µg Miso
Vitamin A 10IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.05mg 0.01mg Dates
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.098mg Miso
Vitamin B2 0.066mg 0.233mg Miso
Vitamin B3 1.274mg 0.906mg Dates
Vitamin B5 0.589mg 0.337mg Dates
Vitamin B6 0.165mg 0.199mg Miso
Folate 19µg 19µg
Vitamin B12 0µg 0.08µg Miso
Vitamin K 2.7µg 29.3µg Miso
Tryptophan 0.012mg 0.155mg Miso
Threonine 0.043mg 0.479mg Miso
Isoleucine 0.049mg 0.508mg Miso
Leucine 0.084mg 0.82mg Miso
Lysine 0.066mg 0.478mg Miso
Methionine 0.022mg 0.129mg Miso
Phenylalanine 0.05mg 0.486mg Miso
Valine 0.071mg 0.547mg Miso
Histidine 0.032mg 0.243mg Miso
Saturated Fat 0.032g 1.025g Dates
Monounsaturated Fat 0.036g 1.118g Miso
Polyunsaturated fat 0.019g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Dates
22%
Miso
Minerals Daily Need Coverage Score
29%
Dates
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 57.15g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.993g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.