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Coconut oil vs. Miso — In-Depth Nutrition Comparison

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How are Coconut oil and Miso different?

  • Miso has more Copper, Manganese, Iron, Vitamin K, Zinc, Phosphorus, Fiber, and Vitamin B2 than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 407% higher.
  • Miso has less Saturated Fat.

Oil, coconut and Miso are the varieties used in this article.

Infographic

Coconut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Miso
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4880%
Contains more CopperCopper +∞%
Contains more ZincZinc +12700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Miso
10
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 E Vitamin E +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4783.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +23966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Miso
4
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 +1548.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +143300%
Contains more OtherOther +1307.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +466.4%
Contains less Sat. FatSaturated Fat -98.8%
Contains more Poly. FatPolyunsaturated fat +69.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Miso Opinion
Calories 892kcal 198kcal Coconut oil
Protein 0g 12.79g Miso
Fats 99.06g 6.01g Coconut oil
Net carbs 0g 19.97g Miso
Carbs 0g 25.37g Miso
Magnesium 0mg 48mg Miso
Calcium 1mg 57mg Miso
Potassium 0mg 210mg Miso
Iron 0.05mg 2.49mg Miso
Sugar 0g 6.2g Coconut oil
Fiber 0g 5.4g Miso
Copper 0mg 0.42mg Miso
Zinc 0.02mg 2.56mg Miso
Phosphorus 0mg 159mg Miso
Sodium 0mg 3728mg Coconut oil
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.11mg 0.01mg Coconut oil
Manganese 0mg 0.859mg Miso
Selenium 0µg 7µg Miso
Vitamin B1 0mg 0.098mg Miso
Vitamin B2 0mg 0.233mg Miso
Vitamin B3 0mg 0.906mg Miso
Vitamin B5 0mg 0.337mg Miso
Vitamin B6 0mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 0.6µg 29.3µg Miso
Folate 0µg 19µg Miso
Trans Fat 0.028g 0g Miso
Choline 0.3mg 72.2mg Miso
Saturated Fat 82.475g 1.025g Miso
Monounsaturated Fat 6.332g 1.118g Coconut oil
Polyunsaturated fat 1.702g 2.884g Miso
Tryptophan 0mg 0.155mg Miso
Threonine 0mg 0.479mg Miso
Isoleucine 0mg 0.508mg Miso
Leucine 0mg 0.82mg Miso
Lysine 0mg 0.478mg Miso
Methionine 0mg 0.129mg Miso
Phenylalanine 0mg 0.486mg Miso
Valine 0mg 0.547mg Miso
Histidine 0mg 0.243mg Miso
Fructose 6g Miso
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
23%
Miso
Minerals Daily Need Coverage Score
0%
Coconut oil
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 - 81.45g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 3728mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.