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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, Selenium, and Vitamin A, while Miso has more Copper, and Manganese.
  • Miso's daily need coverage for Sodium is 134% higher.

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

Infographic

Cheese 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.
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
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
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Miso
5
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +1327.6%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin DVitamin D +∞%
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%
Contains more CholineCholine +337.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Miso Opinion
Calories 404kcal 198kcal Cheese
Protein 22.87g 12.79g Cheese
Fats 33.31g 6.01g Cheese
Net carbs 3.09g 19.97g Miso
Carbs 3.09g 25.37g Miso
Cholesterol 99mg 0mg Miso
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 48mg Miso
Calcium 710mg 57mg Cheese
Potassium 76mg 210mg Miso
Iron 0.14mg 2.49mg Miso
Sugar 0.48g 6.2g Cheese
Fiber 0g 5.4g Miso
Copper 0.03mg 0.42mg Miso
Zinc 3.64mg 2.56mg Cheese
Phosphorus 455mg 159mg Cheese
Sodium 653mg 3728mg Cheese
Vitamin A 1242IU 87IU Cheese
Vitamin A 330µg 4µg Cheese
Vitamin E 0.71mg 0.01mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.859mg Miso
Selenium 28.5µg 7µg Cheese
Vitamin B1 0.029mg 0.098mg Miso
Vitamin B2 0.428mg 0.233mg Cheese
Vitamin B3 0.059mg 0.906mg Miso
Vitamin B5 0.41mg 0.337mg Cheese
Vitamin B6 0.066mg 0.199mg Miso
Vitamin B12 1.1µg 0.08µg Cheese
Vitamin K 2.4µg 29.3µg Miso
Folate 27µg 19µg Cheese
Trans Fat 0.917g 0g Miso
Choline 16.5mg 72.2mg Miso
Saturated Fat 18.867g 1.025g Miso
Monounsaturated Fat 9.246g 1.118g Cheese
Polyunsaturated fat 1.421g 2.884g Miso
Tryptophan 0.547mg 0.155mg Cheese
Threonine 1.044mg 0.479mg Cheese
Isoleucine 1.206mg 0.508mg Cheese
Leucine 1.939mg 0.82mg Cheese
Lysine 1.025mg 0.478mg Cheese
Methionine 0.547mg 0.129mg Cheese
Phenylalanine 1.074mg 0.486mg Cheese
Valine 1.404mg 0.547mg Cheese
Histidine 0.547mg 0.243mg Cheese
Fructose 0g 6g Miso
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Cheese
23%
Miso
Minerals Daily Need Coverage Score
79%
Cheese
108%
Miso

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 17.842g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 5.72g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 3075mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 61)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.4)
Which food is richer in minerals?
?
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.
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. 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.