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Avocado vs. Miso — In-Depth Nutrition Comparison

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How are avocados and miso different?

  • Avocados are higher in vitamin B5, folate, and vitamin E; however, miso is richer in manganese, copper, iron, zinc, phosphorus, and selenium.
  • Daily need coverage for sodium for miso is 162% higher.
  • Avocados contain 207 times more vitamin E than miso. While avocados contain 2.07mg of vitamin E, miso contains only 0.01mg.
  • Avocados have less sodium.
  • Avocados have a lower glycemic index (40) than miso (61).

Avocados, raw, all commercial varieties and Miso are the varieties used in this article.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Miso
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +131%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +375%
Contains more IronIron +352.7%
Contains more CopperCopper +121.1%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +205.8%
Contains more ManganeseManganese +504.9%
Contains more SeleniumSelenium +1650%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Miso
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +20600%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more Vitamin B5Vitamin B5 +312.2%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more FolateFolate +326.3%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Miso DV% diff.
Sodium 7mg 3728mg 162%
Manganese 0.142mg 0.859mg 31%
Copper 0.19mg 0.42mg 26%
Iron 0.55mg 2.49mg 24%
Protein 2g 12.79g 22%
Monounsaturated fat 9.799g 1.118g 22%
Vitamin B5 1.389mg 0.337mg 21%
Zinc 0.64mg 2.56mg 17%
Folate 81µg 19µg 16%
Phosphorus 52mg 159mg 15%
Vitamin E 2.07mg 0.01mg 14%
Fats 14.66g 6.01g 13%
Selenium 0.4µg 7µg 12%
Vitamin C 10mg 0mg 11%
Choline 14.2mg 72.2mg 11%
Potassium 485mg 210mg 8%
Vitamin B2 0.13mg 0.233mg 8%
Vitamin K 21µg 29.3µg 7%
Polyunsaturated fat 1.816g 2.884g 7%
Fructose 0.12g 6g 7%
Carbs 8.53g 25.37g 6%
Magnesium 29mg 48mg 5%
Calcium 12mg 57mg 5%
Fiber 6.7g 5.4g 5%
Vitamin B3 1.738mg 0.906mg 5%
Saturated fat 2.126g 1.025g 5%
Vitamin B6 0.257mg 0.199mg 4%
Vitamin B1 0.067mg 0.098mg 3%
Vitamin B12 0µg 0.08µg 3%
Calories 160kcal 198kcal 2%
Protein per 100 calories 1.3g 6.5g N/A
Calories per 10 g protein 800kcal 155kcal N/A
Weight per 100 calories 63g 51g N/A
Unsaturated / Saturated Fat ratio 5.5 3.9 N/A
Net carbs 1.83g 19.97g N/A
Sugar 0.66g 6.2g N/A
Starch 0.11g 0%
Vitamin A 7µg 4µg 0%
Tryptophan 0.025mg 0.155mg 0%
Threonine 0.073mg 0.479mg 0%
Isoleucine 0.084mg 0.508mg 0%
Leucine 0.143mg 0.82mg 0%
Lysine 0.132mg 0.478mg 0%
Methionine 0.038mg 0.129mg 0%
Phenylalanine 0.097mg 0.486mg 0%
Valine 0.107mg 0.547mg 0%
Histidine 0.049mg 0.243mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Miso
Miso
3
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 FatsFats +143.9%
Contains more WaterWater +70.2%
Contains more ProteinProtein +539.5%
Contains more CarbsCarbs +197.4%
Contains more OtherOther +710.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +776.5%
Contains less Sat. FatSaturated fat -51.8%
Contains more Poly. FatPolyunsaturated fat +58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Miso
Miso
2
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
Contains more FructoseFructose +4900%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.