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Avocado vs. Miso — In-Depth Nutrition Comparison

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How are Avocado and Miso different?

  • Avocado is 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 from Miso is 162% higher.
  • Avocado contains 207 times more Vitamin E than Miso. While Avocado contains 2.07mg of Vitamin E , Miso contains only 0.01mg.
  • Avocado has less Sodium.

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.
:
8
Miso
Contains more Potassium +131%
Contains less Sodium -99.8%
Contains more Calcium +375%
Contains more Iron +352.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +205.8%
Contains more Zinc +300%
Contains more Copper +121.1%
Contains more Manganese +504.9%
Contains more Selenium +1650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +131%
Contains less Sodium -99.8%
Contains more Calcium +375%
Contains more Iron +352.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +205.8%
Contains more Zinc +300%
Contains more Copper +121.1%
Contains more Manganese +504.9%
Contains more Selenium +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.
:
5
Miso
Contains more Vitamin A +67.8%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.8%
Contains more Vitamin B5 +312.2%
Contains more Vitamin B6 +29.1%
Contains more Folate +326.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B12 +∞%
Contains more Choline +408.5%
Contains more Vitamin K +39.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
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 A +67.8%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.8%
Contains more Vitamin B5 +312.2%
Contains more Vitamin B6 +29.1%
Contains more Folate +326.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B12 +∞%
Contains more Choline +408.5%
Contains more Vitamin K +39.5%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Miso
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +4900%
Contains more Maltose +∞%
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
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 Galactose +∞%
Contains more Fructose +4900%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Miso
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Avocado Miso Opinion
Net carbs 1.83g 19.97g Miso
Protein 2g 12.79g Miso
Fats 14.66g 6.01g Avocado
Carbs 8.53g 25.37g Miso
Calories 160kcal 198kcal Miso
Starch 0.11g Avocado
Fructose 0.12g 6g Miso
Sugar 0.66g 6.2g Avocado
Fiber 6.7g 5.4g Avocado
Calcium 12mg 57mg Miso
Iron 0.55mg 2.49mg Miso
Magnesium 29mg 48mg Miso
Phosphorus 52mg 159mg Miso
Potassium 485mg 210mg Avocado
Sodium 7mg 3728mg Avocado
Zinc 0.64mg 2.56mg Miso
Copper 0.19mg 0.42mg Miso
Manganese 0.142mg 0.859mg Miso
Selenium 0.4µg 7µg Miso
Vitamin A 146IU 87IU Avocado
Vitamin A RAE 7µg 4µg Avocado
Vitamin E 2.07mg 0.01mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.098mg Miso
Vitamin B2 0.13mg 0.233mg Miso
Vitamin B3 1.738mg 0.906mg Avocado
Vitamin B5 1.389mg 0.337mg Avocado
Vitamin B6 0.257mg 0.199mg Avocado
Folate 81µg 19µg Avocado
Vitamin B12 0µg 0.08µg Miso
Choline 14.2mg 72.2mg Miso
Vitamin K 21µg 29.3µg Miso
Tryptophan 0.025mg 0.155mg Miso
Threonine 0.073mg 0.479mg Miso
Isoleucine 0.084mg 0.508mg Miso
Leucine 0.143mg 0.82mg Miso
Lysine 0.132mg 0.478mg Miso
Methionine 0.038mg 0.129mg Miso
Phenylalanine 0.097mg 0.486mg Miso
Valine 0.107mg 0.547mg Miso
Histidine 0.049mg 0.243mg Miso
Saturated Fat 2.126g 1.025g Miso
Monounsaturated Fat 9.799g 1.118g Avocado
Polyunsaturated fat 1.816g 2.884g Miso
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
33%
Avocado
23%
Miso
Minerals Daily Need Coverage Score
21%
Avocado
108%
Miso

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 - 1.101g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.54g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3721mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 21)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.6)
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. 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.