Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwifruit vs. Miso — In-Depth Nutrition Comparison

Compare

Significant differences between Kiwifruit and Miso

  • Kiwifruit has more Vitamin C, however, Miso is richer in Manganese, Copper, Iron, Zinc, Phosphorus, Vitamin B2, Selenium, and Choline.
  • Miso covers your daily Sodium needs 162% more than Kiwifruit.
  • Kiwifruit contains less Sodium.

Specific food types used in this comparison are Kiwifruit, green, raw and Miso.

Infographic

Kiwifruit 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.
:
8
Miso
Contains more Potassium +48.6%
Contains less Sodium -99.9%
Contains more Calcium +67.6%
Contains more Iron +703.2%
Contains more Magnesium +182.4%
Contains more Phosphorus +367.6%
Contains more Zinc +1728.6%
Contains more Copper +223.1%
Contains more Manganese +776.5%
Contains more Selenium +3400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +48.6%
Contains less Sodium -99.9%
Contains more Calcium +67.6%
Contains more Iron +703.2%
Contains more Magnesium +182.4%
Contains more Phosphorus +367.6%
Contains more Zinc +1728.6%
Contains more Copper +223.1%
Contains more Manganese +776.5%
Contains more Selenium +3400%

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 E +14500%
Contains more Vitamin C +∞%
Contains more Folate +31.6%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +263%
Contains more Vitamin B2 +832%
Contains more Vitamin B3 +165.7%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin B12 +∞%
Contains more Choline +825.6%
Equal in Vitamin A - 87
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% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
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 E +14500%
Contains more Vitamin C +∞%
Contains more Folate +31.6%
Contains more Vitamin K +37.5%
Contains more Vitamin B1 +263%
Contains more Vitamin B2 +832%
Contains more Vitamin B3 +165.7%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +215.9%
Contains more Vitamin B12 +∞%
Contains more Choline +825.6%
Equal in Vitamin A - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Miso
Contains more Water +93.1%
Contains more Protein +1021.9%
Contains more Fats +1055.8%
Contains more Carbs +73.1%
Contains more Other +2000%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Water +93.1%
Contains more Protein +1021.9%
Contains more Fats +1055.8%
Contains more Carbs +73.1%
Contains more Other +2000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Miso
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +904.9%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +904.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Miso
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +37.9%
Equal in Maltose - 0.2
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
Contains more Fructose +37.9%
Equal in Maltose - 0.2

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit 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 Kiwifruit Miso Opinion
Net carbs 11.66g 19.97g Miso
Protein 1.14g 12.79g Miso
Fats 0.52g 6.01g Miso
Carbs 14.66g 25.37g Miso
Calories 61kcal 198kcal Miso
Fructose 4.35g 6g Miso
Sugar 8.99g 6.2g Miso
Fiber 3g 5.4g Miso
Calcium 34mg 57mg Miso
Iron 0.31mg 2.49mg Miso
Magnesium 17mg 48mg Miso
Phosphorus 34mg 159mg Miso
Potassium 312mg 210mg Kiwifruit
Sodium 3mg 3728mg Kiwifruit
Zinc 0.14mg 2.56mg Miso
Copper 0.13mg 0.42mg Miso
Manganese 0.098mg 0.859mg Miso
Selenium 0.2µg 7µg Miso
Vitamin A 87IU 87IU
Vitamin A RAE 4µg 4µg
Vitamin E 1.46mg 0.01mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.098mg Miso
Vitamin B2 0.025mg 0.233mg Miso
Vitamin B3 0.341mg 0.906mg Miso
Vitamin B5 0.183mg 0.337mg Miso
Vitamin B6 0.063mg 0.199mg Miso
Folate 25µg 19µg Kiwifruit
Vitamin B12 0µg 0.08µg Miso
Choline 7.8mg 72.2mg Miso
Vitamin K 40.3µg 29.3µg Kiwifruit
Tryptophan 0.015mg 0.155mg Miso
Threonine 0.047mg 0.479mg Miso
Isoleucine 0.051mg 0.508mg Miso
Leucine 0.066mg 0.82mg Miso
Lysine 0.061mg 0.478mg Miso
Methionine 0.024mg 0.129mg Miso
Phenylalanine 0.044mg 0.486mg Miso
Valine 0.057mg 0.547mg Miso
Histidine 0.027mg 0.243mg Miso
Saturated Fat 0.029g 1.025g Kiwifruit
Monounsaturated Fat 0.047g 1.118g Miso
Polyunsaturated fat 0.287g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Kiwifruit
23%
Miso
Minerals Daily Need Coverage Score
14%
Kiwifruit
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 - 2.79g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 3725mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.996g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 3)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2.9)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.