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  6. Miso vs. Coconut oil

Miso vs. Coconut oil — In-Depth Nutrition Comparison

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How are Miso and Coconut oil different?

  • Miso has more Copper, Manganese, Iron, Vitamin K, Zinc, Phosphorus, Fiber, and Vitamin B2 than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 407% higher.

Miso and Oil, coconut are the varieties used in this article.

Infographic

Miso vs Coconut oil 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
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +5600%
Contains more Iron +4880%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +12700%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +5600%
Contains more Iron +4880%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +12700%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
1
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4783.3%
Contains more Vitamin E +1000%
Miso
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%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4783.3%
Contains more Vitamin E +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +143300%
Contains more Other +1307.7%
Contains more Fats +1548.3%
Miso
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
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +143300%
Contains more Other +1307.7%
Contains more Fats +1548.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
:
1
Coconut oil
Coconut oil
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +69.4%
Contains more Monounsaturated Fat +466.4%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +69.4%
Contains more Monounsaturated Fat +466.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Coconut oil Opinion
Net carbs 19.97g 0g Miso
Protein 12.79g 0g Miso
Fats 6.01g 99.06g Coconut oil
Carbs 25.37g 0g Miso
Calories 198kcal 892kcal Coconut oil
Fructose 6g Miso
Sugar 6.2g 0g Coconut oil
Fiber 5.4g 0g Miso
Calcium 57mg 1mg Miso
Iron 2.49mg 0.05mg Miso
Magnesium 48mg 0mg Miso
Phosphorus 159mg 0mg Miso
Potassium 210mg 0mg Miso
Sodium 3728mg 0mg Coconut oil
Zinc 2.56mg 0.02mg Miso
Copper 0.42mg 0mg Miso
Manganese 0.859mg 0mg Miso
Selenium 7µg 0µg Miso
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.11mg Coconut oil
Vitamin B1 0.098mg 0mg Miso
Vitamin B2 0.233mg 0mg Miso
Vitamin B3 0.906mg 0mg Miso
Vitamin B5 0.337mg 0mg Miso
Vitamin B6 0.199mg 0mg Miso
Folate 19µg 0µg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 0.6µg Miso
Tryptophan 0.155mg 0mg Miso
Threonine 0.479mg 0mg Miso
Isoleucine 0.508mg 0mg Miso
Leucine 0.82mg 0mg Miso
Lysine 0.478mg 0mg Miso
Methionine 0.129mg 0mg Miso
Phenylalanine 0.486mg 0mg Miso
Valine 0.547mg 0mg Miso
Histidine 0.243mg 0mg Miso
Trans Fat 0g 0.028g Miso
Saturated Fat 1.025g 82.475g Miso
Monounsaturated Fat 1.118g 6.332g Coconut oil
Polyunsaturated fat 2.884g 1.702g Miso
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Coconut oil
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
22%
Miso
0%
Coconut oil
Minerals Daily Need Coverage Score
108%
Miso
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 81.45g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 3728mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.