Miso vs. Dates — In-Depth Nutrition Comparison
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How are Miso and Dates different?
- Miso is higher in Manganese, Copper, Vitamin K, Zinc, Iron, Phosphorus, Vitamin B2, and Choline, however, Dates are richer in Potassium.
- Daily need coverage for Sodium from Miso is 162% higher.
- Miso contains 11 times more Choline than Dates . While Miso contains 72.2mg of Choline, Dates contain only 6.3mg.
- Dates have less Sodium.
Miso and Dates, deglet noor are the varieties used in this article.
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.
Contains
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Calcium
+46.2%
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Iron
+144.1%
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Magnesium
+11.6%
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Phosphorus
+156.5%
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Zinc
+782.8%
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Copper
+103.9%
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Manganese
+227.9%
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Selenium
+133.3%
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Potassium
+212.4%
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Sodium
-99.9%
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Calcium
+46.2%
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Iron
+144.1%
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Magnesium
+11.6%
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Phosphorus
+156.5%
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Zinc
+782.8%
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Copper
+103.9%
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Manganese
+227.9%
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Selenium
+133.3%
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Potassium
+212.4%
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Sodium
-99.9%
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.
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Vitamin A
+770%
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Vitamin B1
+88.5%
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Vitamin B2
+253%
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Vitamin B6
+20.6%
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Vitamin B12
+∞%
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Vitamin K
+985.2%
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Vitamin E
+400%
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Vitamin C
+∞%
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Vitamin B3
+40.6%
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Vitamin B5
+74.8%
Equal in Folate - 19
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Vitamin A
+770%
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Vitamin B1
+88.5%
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Vitamin B2
+253%
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Vitamin B6
+20.6%
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Vitamin B12
+∞%
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Vitamin K
+985.2%
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Vitamin E
+400%
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Vitamin C
+∞%
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Vitamin B3
+40.6%
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Vitamin B5
+74.8%
Equal in Folate - 19
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+422%
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Fats
+1441%
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Water
+109.5%
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Other
+700.6%
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Carbs
+195.7%
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Protein
+422%
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Fats
+1441%
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Water
+109.5%
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Other
+700.6%
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Carbs
+195.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3005.6%
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Polyunsaturated fat
+15078.9%
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Saturated Fat
-96.9%
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Monounsaturated Fat
+3005.6%
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Polyunsaturated fat
+15078.9%
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Saturated Fat
-96.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Maltose
+66.7%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+226%
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Maltose
+66.7%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+226%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.97g | 67.03g |
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| Protein | 12.79g | 2.45g |
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| Fats | 6.01g | 0.39g |
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| Carbs | 25.37g | 75.03g |
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| Calories | 198kcal | 282kcal |
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| Fructose | 6g | 19.56g |
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| Sugar | 6.2g | 63.35g |
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| Fiber | 5.4g | 8g |
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| Calcium | 57mg | 39mg |
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| Iron | 2.49mg | 1.02mg |
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| Magnesium | 48mg | 43mg |
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| Phosphorus | 159mg | 62mg |
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| Potassium | 210mg | 656mg |
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| Sodium | 3728mg | 2mg |
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| Zinc | 2.56mg | 0.29mg |
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| Copper | 0.42mg | 0.206mg |
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| Manganese | 0.859mg | 0.262mg |
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| Selenium | 7µg | 3µg |
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| Vitamin A | 87IU | 10IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 0.01mg | 0.05mg |
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| Vitamin C | 0mg | 0.4mg |
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| Vitamin B1 | 0.098mg | 0.052mg |
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| Vitamin B2 | 0.233mg | 0.066mg |
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| Vitamin B3 | 0.906mg | 1.274mg |
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| Vitamin B5 | 0.337mg | 0.589mg |
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| Vitamin B6 | 0.199mg | 0.165mg |
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| Folate | 19µg | 19µg | |
| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 29.3µg | 2.7µg |
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| Tryptophan | 0.155mg | 0.012mg |
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| Threonine | 0.479mg | 0.043mg |
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| Isoleucine | 0.508mg | 0.049mg |
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| Leucine | 0.82mg | 0.084mg |
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| Lysine | 0.478mg | 0.066mg |
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| Methionine | 0.129mg | 0.022mg |
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| Phenylalanine | 0.486mg | 0.05mg |
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| Valine | 0.547mg | 0.071mg |
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| Histidine | 0.243mg | 0.032mg |
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| Saturated Fat | 1.025g | 0.032g |
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| Monounsaturated Fat | 1.118g | 0.036g |
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| Polyunsaturated fat | 2.884g | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
108%
29%
Comparison summary
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is lower in Sugar?
Miso is lower in Sugar (difference - 57.15g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.993g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
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?
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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.