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Cheese vs. Miso — In-Depth Nutrition Comparison

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Differences between cheese and miso

  • Cheese has more calcium, vitamin B12, phosphorus, and selenium, while miso has more copper, manganese, and iron.
  • Miso's daily need coverage for sodium is 134% higher.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of miso is 61.

The food types used in this comparison are Cheese, cheddar and Miso.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1145.6%
Contains more ZincZinc +42.2%
Contains more PhosphorusPhosphorus +186.2%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +307.1%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +176.3%
Contains more IronIron +1678.6%
Contains more CopperCopper +1300%
Contains more ManganeseManganese +3081.5%

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.
Cheese
Cheese
7
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B2Vitamin B2 +83.7%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B12Vitamin B12 +1275%
Contains more FolateFolate +42.1%
Contains more Vitamin B1Vitamin B1 +237.9%
Contains more Vitamin B3Vitamin B3 +1435.6%
Contains more Vitamin B6Vitamin B6 +201.5%
Contains more Vitamin KVitamin K +1120.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Miso DV% diff.
Sodium 653mg 3728mg 134%
Saturated fat 18.867g 1.025g 81%
Calcium 710mg 57mg 65%
Copper 0.03mg 0.42mg 43%
Vitamin B12 1.1µg 0.08µg 43%
Fats 33.31g 6.01g 42%
Phosphorus 455mg 159mg 42%
Selenium 28.5µg 7µg 39%
Vitamin A 330µg 4µg 36%
Manganese 0.027mg 0.859mg 36%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.49mg 29%
Fiber 0g 5.4g 22%
Vitamin K 2.4µg 29.3µg 22%
Protein 22.87g 12.79g 20%
Monounsaturated fat 9.246g 1.118g 20%
Vitamin B2 0.428mg 0.233mg 15%
Calories 404kcal 198kcal 10%
Zinc 3.64mg 2.56mg 10%
Vitamin B6 0.066mg 0.199mg 10%
Choline 16.5mg 72.2mg 10%
Polyunsaturated fat 1.421g 2.884g 10%
Fructose 0g 6g 8%
Carbs 3.09g 25.37g 7%
Vitamin B1 0.029mg 0.098mg 6%
Magnesium 27mg 48mg 5%
Vitamin E 0.71mg 0.01mg 5%
Vitamin B3 0.059mg 0.906mg 5%
Potassium 76mg 210mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Folate 27µg 19µg 2%
Vitamin B5 0.41mg 0.337mg 1%
Protein per 100 calories 5.7g 6.5g N/A
Calories per 10 g protein 177kcal 155kcal N/A
Weight per 100 calories 25g 51g N/A
Unsaturated / Saturated Fat ratio 0.57 3.9 N/A
Net carbs 3.09g 19.97g N/A
Sugar 0.48g 6.2g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.155mg 0%
Threonine 1.044mg 0.479mg 0%
Isoleucine 1.206mg 0.508mg 0%
Leucine 1.939mg 0.82mg 0%
Lysine 1.025mg 0.478mg 0%
Methionine 0.547mg 0.129mg 0%
Phenylalanine 1.074mg 0.486mg 0%
Valine 1.404mg 0.547mg 0%
Histidine 0.547mg 0.243mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +78.8%
Contains more FatsFats +454.2%
Contains more CarbsCarbs +721%
Contains more WaterWater +16.2%
Contains more OtherOther +245.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +727%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +103%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 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 GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Sucrose ~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.