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Dates vs. Miso — In-Depth Nutrition Comparison

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How are Dates and Miso different?

  • Dates are higher in Potassium, however, Miso is richer in Manganese, Copper, Vitamin K, Zinc, Iron, Phosphorus, Vitamin B2, and Choline.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Dates contain 3 times more Potassium than Miso. While Dates contain 656mg of Potassium, Miso contains only 210mg.
  • Dates have less Sodium.

Dates, deglet noor and Miso are the varieties used in this article.

Infographic

Dates  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 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Miso
8
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 PotassiumPotassium +212.4%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +11.6%
Contains more CalciumCalcium +46.2%
Contains more IronIron +144.1%
Contains more CopperCopper +103.9%
Contains more ZincZinc +782.8%
Contains more PhosphorusPhosphorus +156.5%
Contains more ManganeseManganese +227.9%
Contains more SeleniumSelenium +133.3%

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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin AVitamin A +770%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +253%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +985.2%
Contains more CholineCholine +1046%
~equal in Vitamin D ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +195.7%
Contains more ProteinProtein +422%
Contains more FatsFats +1441%
Contains more WaterWater +109.5%
Contains more OtherOther +700.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated Fat -96.9%
Contains more Mono. FatMonounsaturated Fat +3005.6%
Contains more Poly. FatPolyunsaturated fat +15078.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Miso
1
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +226%
Contains more MaltoseMaltose +66.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Miso Opinion
Calories 282kcal 198kcal Dates
Protein 2.45g 12.79g Miso
Fats 0.39g 6.01g Miso
Vitamin C 0.4mg 0mg Dates
Net carbs 67.03g 19.97g Dates
Carbs 75.03g 25.37g Dates
Magnesium 43mg 48mg Miso
Calcium 39mg 57mg Miso
Potassium 656mg 210mg Dates
Iron 1.02mg 2.49mg Miso
Sugar 63.35g 6.2g Miso
Fiber 8g 5.4g Dates
Copper 0.206mg 0.42mg Miso
Zinc 0.29mg 2.56mg Miso
Phosphorus 62mg 159mg Miso
Sodium 2mg 3728mg Dates
Vitamin A 10IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.05mg 0.01mg Dates
Manganese 0.262mg 0.859mg Miso
Selenium 3µg 7µg Miso
Vitamin B1 0.052mg 0.098mg Miso
Vitamin B2 0.066mg 0.233mg Miso
Vitamin B3 1.274mg 0.906mg Dates
Vitamin B5 0.589mg 0.337mg Dates
Vitamin B6 0.165mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 2.7µg 29.3µg Miso
Folate 19µg 19µg
Choline 6.3mg 72.2mg Miso
Saturated Fat 0.032g 1.025g Dates
Monounsaturated Fat 0.036g 1.118g Miso
Polyunsaturated fat 0.019g 2.884g Miso
Tryptophan 0.012mg 0.155mg Miso
Threonine 0.043mg 0.479mg Miso
Isoleucine 0.049mg 0.508mg Miso
Leucine 0.084mg 0.82mg Miso
Lysine 0.066mg 0.478mg Miso
Methionine 0.022mg 0.129mg Miso
Phenylalanine 0.05mg 0.486mg Miso
Valine 0.071mg 0.547mg Miso
Histidine 0.032mg 0.243mg Miso
Fructose 19.56g 6g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
23%
Miso
Minerals Daily Need Coverage Score
29%
Dates
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 57.15g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.993g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.