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Apple vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between Apple and Miso

  • Apple has less Copper, Manganese, Iron, Zinc, Vitamin K, Phosphorus, Vitamin B2, Selenium, and Choline.
  • Miso covers your daily Sodium needs 162% more than Apple.
  • Apple has less Sodium.

Food varieties used in this article are Apples, raw, with skin and Miso.

Infographic

Apple vs Miso 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.
Apple
1
:
9
Miso
Contains less Sodium -100%
Contains more Calcium +850%
Contains more Iron +1975%
Contains more Magnesium +860%
Contains more Phosphorus +1345.5%
Contains more Potassium +96.3%
Contains more Zinc +6300%
Contains more Copper +1455.6%
Contains more Manganese +2354.3%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains less Sodium -100%
Contains more Calcium +850%
Contains more Iron +1975%
Contains more Magnesium +860%
Contains more Phosphorus +1345.5%
Contains more Potassium +96.3%
Contains more Zinc +6300%
Contains more Copper +1455.6%
Contains more Manganese +2354.3%
Contains more Selenium +∞%

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.
Apple
2
:
10
Miso
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Vitamin A +61.1%
Contains more Vitamin B1 +476.5%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +895.6%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +385.4%
Contains more Folate +533.3%
Contains more Vitamin B12 +∞%
Contains more Choline +2023.5%
Contains more Vitamin K +1231.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Vitamin A +61.1%
Contains more Vitamin B1 +476.5%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +895.6%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +385.4%
Contains more Folate +533.3%
Contains more Vitamin B12 +∞%
Contains more Choline +2023.5%
Contains more Vitamin K +1231.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
:
4
Miso
Contains more Water +98.9%
Contains more Protein +4819.2%
Contains more Fats +3435.3%
Contains more Carbs +83.7%
Contains more Other +6305%
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 Water +98.9%
Contains more Protein +4819.2%
Contains more Fats +3435.3%
Contains more Carbs +83.7%
Contains more Other +6305%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
:
2
Miso
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +15871.4%
Contains more Polyunsaturated fat +5554.9%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +15871.4%
Contains more Polyunsaturated fat +5554.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
:
2
Miso
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Equal in Fructose - 6
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Equal in Fructose - 6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Miso Opinion
Net carbs 11.41g 19.97g Miso
Protein 0.26g 12.79g Miso
Fats 0.17g 6.01g Miso
Carbs 13.81g 25.37g Miso
Calories 52kcal 198kcal Miso
Starch 0.05g Apple
Fructose 5.9g 6g Miso
Sugar 10.39g 6.2g Miso
Fiber 2.4g 5.4g Miso
Calcium 6mg 57mg Miso
Iron 0.12mg 2.49mg Miso
Magnesium 5mg 48mg Miso
Phosphorus 11mg 159mg Miso
Potassium 107mg 210mg Miso
Sodium 1mg 3728mg Apple
Zinc 0.04mg 2.56mg Miso
Copper 0.027mg 0.42mg Miso
Manganese 0.035mg 0.859mg Miso
Selenium 0µg 7µg Miso
Vitamin A 54IU 87IU Miso
Vitamin A RAE 3µg 4µg Miso
Vitamin E 0.18mg 0.01mg Apple
Vitamin C 4.6mg 0mg Apple
Vitamin B1 0.017mg 0.098mg Miso
Vitamin B2 0.026mg 0.233mg Miso
Vitamin B3 0.091mg 0.906mg Miso
Vitamin B5 0.061mg 0.337mg Miso
Vitamin B6 0.041mg 0.199mg Miso
Folate 3µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Choline 3.4mg 72.2mg Miso
Vitamin K 2.2µg 29.3µg Miso
Tryptophan 0.001mg 0.155mg Miso
Threonine 0.006mg 0.479mg Miso
Isoleucine 0.006mg 0.508mg Miso
Leucine 0.013mg 0.82mg Miso
Lysine 0.012mg 0.478mg Miso
Methionine 0.001mg 0.129mg Miso
Phenylalanine 0.006mg 0.486mg Miso
Valine 0.012mg 0.547mg Miso
Histidine 0.005mg 0.243mg Miso
Saturated Fat 0.028g 1.025g Apple
Monounsaturated Fat 0.007g 1.118g Miso
Polyunsaturated fat 0.051g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
4%
Apple
23%
Miso
Minerals Daily Need Coverage Score
4%
Apple
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 - 4.19g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.997g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 25)
Which food is cheaper?
Apple
Apple is cheaper (difference - $2.9)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.