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  6. Mozzarella vs. Miso

Mozzarella vs. Miso — In-Depth Nutrition Comparison

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How are mozzarella and miso different?

  • Mozzarella is higher in calcium, phosphorus, and vitamin B12; however, miso is richer in copper, iron, vitamin K, and fiber.
  • Daily need coverage for sodium for miso is 161% higher.
  • Mozzarella has a lower glycemic index (27) than miso (61).

Cheese, mozzarella, low sodium and Miso are the varieties used in this article.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Miso
Miso
5
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 CalciumCalcium +1182.5%
Contains more ZincZinc +22.3%
Contains more PhosphorusPhosphorus +229.6%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +124.3%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +121.1%
Contains more IronIron +896%
Contains more CopperCopper +1455.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Miso
Miso
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +3325%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B12Vitamin B12 +1050%
Contains more Vitamin B1Vitamin B1 +390%
Contains more Vitamin B3Vitamin B3 +655%
Contains more Vitamin B6Vitamin B6 +148.8%
Contains more Vitamin KVitamin K +1527.8%
Contains more FolateFolate +111.1%
Contains more CholineCholine +292.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Miso DV% diff.
Sodium 16mg 3728mg 161%
Calcium 731mg 57mg 67%
Phosphorus 524mg 159mg 52%
Saturated fat 10.867g 1.025g 45%
Copper 0.027mg 0.42mg 44%
Manganese 0.859mg 37%
Vitamin B12 0.92µg 0.08µg 35%
Protein 27.5g 12.79g 29%
Iron 0.25mg 2.49mg 28%
Vitamin K 1.8µg 29.3µg 23%
Fiber 0g 5.4g 22%
Cholesterol 54mg 0mg 18%
Fats 17.1g 6.01g 17%
Selenium 15.7µg 7µg 16%
Polyunsaturated fat 0.509g 2.884g 16%
Vitamin A 137µg 4µg 15%
Choline 18.4mg 72.2mg 10%
Vitamin B6 0.08mg 0.199mg 9%
Monounsaturated fat 4.844g 1.118g 9%
Vitamin B2 0.34mg 0.233mg 8%
Fructose 6g 8%
Vitamin B5 0.337mg 7%
Vitamin B1 0.02mg 0.098mg 7%
Carbs 3.1g 25.37g 7%
Magnesium 26mg 48mg 5%
Vitamin B3 0.12mg 0.906mg 5%
Zinc 3.13mg 2.56mg 5%
Calories 280kcal 198kcal 4%
Potassium 95mg 210mg 3%
Folate 9µg 19µg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin E 0.15mg 0.01mg 1%
Net carbs 3.1g 19.97g N/A
Sugar 1.23g 6.2g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Miso
Miso
2
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 ProteinProtein +115%
Contains more FatsFats +184.5%
Contains more WaterWater +16%
Contains more CarbsCarbs +718.4%
Contains more OtherOther +433.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +333.3%
Contains less Sat. FatSaturated fat -90.6%
Contains more Poly. FatPolyunsaturated fat +466.6%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.