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  6. Coconut vs. Miso

Coconut vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between Coconut and Miso?

  • Coconut is richer in Manganese, and Fiber, yet Miso is richer in Vitamin K, Vitamin B2, Zinc, Vitamin B6, Choline, and Phosphorus.
  • Miso's daily need coverage for Sodium is 161% higher.
  • Coconut has 29 times more Saturated Fat than Miso. Coconut has 29.698g of Saturated Fat, while Miso has 1.025g.

We used Nuts, coconut meat, raw and Miso types in this comparison.

Infographic

Coconut 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.
Coconut
Coconut
5
:
5
Miso
Miso
Contains more Potassium +69.5%
Contains less Sodium -99.5%
Contains more Manganese +74.6%
Contains more Selenium +44.3%
Contains more Calcium +307.1%
Contains more Magnesium +50%
Contains more Phosphorus +40.7%
Contains more Zinc +132.7%
Equal in Iron - 2.49
Equal in Copper - 0.42
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +69.5%
Contains less Sodium -99.5%
Contains more Manganese +74.6%
Contains more Selenium +44.3%
Contains more Calcium +307.1%
Contains more Magnesium +50%
Contains more Phosphorus +40.7%
Contains more Zinc +132.7%
Equal in Iron - 2.49
Equal in Copper - 0.42

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.
Coconut
Coconut
3
:
8
Miso
Miso
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B2 +1065%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +268.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +14550%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B2 +1065%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +268.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +14550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Miso
Miso
Contains more Fats +457.2%
Contains more Protein +284.1%
Contains more Carbs +66.6%
Contains more Other +1234.4%
Equal in Water - 43.02
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Miso
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 +457.2%
Contains more Protein +284.1%
Contains more Carbs +66.6%
Contains more Other +1234.4%
Equal in Water - 43.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Miso
Miso
Contains more Monounsaturated Fat +27.5%
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +688%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +27.5%
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +688%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Miso Opinion
Net carbs 6.23g 19.97g Miso
Protein 3.33g 12.79g Miso
Fats 33.49g 6.01g Coconut
Carbs 15.23g 25.37g Miso
Calories 354kcal 198kcal Coconut
Fructose 6g Miso
Sugar 6.23g 6.2g Miso
Fiber 9g 5.4g Coconut
Calcium 14mg 57mg Miso
Iron 2.43mg 2.49mg Miso
Magnesium 32mg 48mg Miso
Phosphorus 113mg 159mg Miso
Potassium 356mg 210mg Coconut
Sodium 20mg 3728mg Coconut
Zinc 1.1mg 2.56mg Miso
Copper 0.435mg 0.42mg Coconut
Manganese 1.5mg 0.859mg Coconut
Selenium 10.1µg 7µg Coconut
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.24mg 0.01mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.098mg Miso
Vitamin B2 0.02mg 0.233mg Miso
Vitamin B3 0.54mg 0.906mg Miso
Vitamin B5 0.3mg 0.337mg Miso
Vitamin B6 0.054mg 0.199mg Miso
Folate 26µg 19µg Coconut
Vitamin B12 0µg 0.08µg Miso
Vitamin K 0.2µg 29.3µg Miso
Tryptophan 0.039mg 0.155mg Miso
Threonine 0.121mg 0.479mg Miso
Isoleucine 0.131mg 0.508mg Miso
Leucine 0.247mg 0.82mg Miso
Lysine 0.147mg 0.478mg Miso
Methionine 0.062mg 0.129mg Miso
Phenylalanine 0.169mg 0.486mg Miso
Valine 0.202mg 0.547mg Miso
Histidine 0.077mg 0.243mg Miso
Saturated Fat 29.698g 1.025g Miso
Monounsaturated Fat 1.425g 1.118g Coconut
Polyunsaturated fat 0.366g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
22%
Miso
Minerals Daily Need Coverage Score
63%
Coconut
108%
Miso

Comparison summary

Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 28.673g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 3708mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 2)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.