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Dried fruit vs. Miso — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Miso

  • Dried fruit has more Vitamin E , Potassium, and Vitamin A RAE, however, Miso has more Manganese, Vitamin K, Zinc, Phosphorus, Vitamin B2, and Choline.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Miso has 433 times less Vitamin E than Dried fruit. Dried fruit has 4.33mg of Vitamin E , while Miso has 0.01mg.
  • Dried fruit is lower in Sodium.

Food types used in this article are Apricots, dried, sulfured, uncooked and Miso.

Infographic

Dried fruit 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.
Contains more Potassium +453.3%
Contains less Sodium -99.7%
Contains more Magnesium +50%
Contains more Phosphorus +123.9%
Contains more Zinc +556.4%
Contains more Copper +22.4%
Contains more Manganese +265.5%
Contains more Selenium +218.2%
Equal in Calcium - 57
Equal in Iron - 2.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +453.3%
Contains less Sodium -99.7%
Contains more Magnesium +50%
Contains more Phosphorus +123.9%
Contains more Zinc +556.4%
Contains more Copper +22.4%
Contains more Manganese +265.5%
Contains more Selenium +218.2%
Equal in Calcium - 57
Equal in Iron - 2.49

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.
:
7
Miso
Contains more Vitamin A +4042.5%
Contains more Vitamin E +43200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +185.8%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +214.9%
Contains more Vitamin B6 +39.2%
Contains more Folate +90%
Contains more Vitamin B12 +∞%
Contains more Choline +419.4%
Contains more Vitamin K +845.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +43200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +185.8%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +214.9%
Contains more Vitamin B6 +39.2%
Contains more Folate +90%
Contains more Vitamin B12 +∞%
Contains more Choline +419.4%
Contains more Vitamin K +845.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +146.9%
Contains more Protein +277.3%
Contains more Fats +1078.4%
Contains more Water +39.3%
Contains more Other +398.4%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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 Carbs +146.9%
Contains more Protein +277.3%
Contains more Fats +1078.4%
Contains more Water +39.3%
Contains more Other +398.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +1410.8%
Contains more Polyunsaturated fat +3797.3%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +1410.8%
Contains more Polyunsaturated fat +3797.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.8%
Contains more Maltose +∞%
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.8%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Miso Opinion
Net carbs 55.34g 19.97g Dried fruit
Protein 3.39g 12.79g Miso
Fats 0.51g 6.01g Miso
Carbs 62.64g 25.37g Dried fruit
Calories 241kcal 198kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g 6g Dried fruit
Sugar 53.44g 6.2g Miso
Fiber 7.3g 5.4g Dried fruit
Calcium 55mg 57mg Miso
Iron 2.66mg 2.49mg Dried fruit
Magnesium 32mg 48mg Miso
Phosphorus 71mg 159mg Miso
Potassium 1162mg 210mg Dried fruit
Sodium 10mg 3728mg Dried fruit
Zinc 0.39mg 2.56mg Miso
Copper 0.343mg 0.42mg Miso
Manganese 0.235mg 0.859mg Miso
Selenium 2.2µg 7µg Miso
Vitamin A 3604IU 87IU Dried fruit
Vitamin A RAE 180µg 4µg Dried fruit
Vitamin E 4.33mg 0.01mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.098mg Miso
Vitamin B2 0.074mg 0.233mg Miso
Vitamin B3 2.589mg 0.906mg Dried fruit
Vitamin B5 0.516mg 0.337mg Dried fruit
Vitamin B6 0.143mg 0.199mg Miso
Folate 10µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Choline 13.9mg 72.2mg Miso
Vitamin K 3.1µg 29.3µg Miso
Tryptophan 0.016mg 0.155mg Miso
Threonine 0.073mg 0.479mg Miso
Isoleucine 0.063mg 0.508mg Miso
Leucine 0.105mg 0.82mg Miso
Lysine 0.083mg 0.478mg Miso
Methionine 0.015mg 0.129mg Miso
Phenylalanine 0.062mg 0.486mg Miso
Valine 0.078mg 0.547mg Miso
Histidine 0.047mg 0.243mg Miso
Saturated Fat 0.017g 1.025g Dried fruit
Monounsaturated Fat 0.074g 1.118g Miso
Polyunsaturated fat 0.074g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
23%
Miso
Minerals Daily Need Coverage Score
44%
Dried fruit
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 - 47.24g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 3718mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.008g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 30)
Which food is cheaper?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.