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Miso vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between Miso and Almonds

  • Miso has more Vitamin K, while Almonds has more Vitamin E, Vitamin B2, Copper, Manganese, Magnesium, Phosphorus, Fiber, and Calcium.
  • Almonds covers your daily need of Vitamin E 171% more than Miso.
  • The amount of Sodium in Almonds are lower.

These are the specific foods used in this comparison Miso and Nuts, almonds.

Infographic

Miso vs Almonds 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.
Miso
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +70.7%
Contains more MagnesiumMagnesium +462.5%
Contains more CalciumCalcium +371.9%
Contains more PotassiumPotassium +249%
Contains more IronIron +49%
Contains more CopperCopper +145.5%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +202.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +153.7%

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.
Miso
5
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%
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +38.6%
Contains more Vitamin EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +109.2%
Contains more Vitamin B2Vitamin B2 +388.4%
Contains more Vitamin B3Vitamin B3 +299.3%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more FolateFolate +131.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +17.7%
Contains more WaterWater +875.5%
Contains more OtherOther +332.8%
Contains more ProteinProtein +65.4%
Contains more FatsFats +730.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -73%
Contains more Mono. FatMonounsaturated Fat +2722.1%
Contains more Poly. FatPolyunsaturated fat +327.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more FructoseFructose +5354.5%
Contains more MaltoseMaltose +400%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Almonds Opinion
Calories 198kcal 579kcal Almonds
Protein 12.79g 21.15g Almonds
Fats 6.01g 49.93g Almonds
Net carbs 19.97g 9.05g Miso
Carbs 25.37g 21.55g Miso
Magnesium 48mg 270mg Almonds
Calcium 57mg 269mg Almonds
Potassium 210mg 733mg Almonds
Iron 2.49mg 3.71mg Almonds
Sugar 6.2g 4.35g Almonds
Fiber 5.4g 12.5g Almonds
Copper 0.42mg 1.031mg Almonds
Zinc 2.56mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 159mg 481mg Almonds
Sodium 3728mg 1mg Almonds
Vitamin A 87IU 2IU Miso
Vitamin A 4µg 0µg Miso
Vitamin E 0.01mg 25.63mg Almonds
Manganese 0.859mg 2.179mg Almonds
Selenium 7µg 4.1µg Miso
Vitamin B1 0.098mg 0.205mg Almonds
Vitamin B2 0.233mg 1.138mg Almonds
Vitamin B3 0.906mg 3.618mg Almonds
Vitamin B5 0.337mg 0.471mg Almonds
Vitamin B6 0.199mg 0.137mg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 0µg Miso
Folate 19µg 44µg Almonds
Trans Fat 0g 0.015g Miso
Choline 72.2mg 52.1mg Miso
Saturated Fat 1.025g 3.802g Miso
Monounsaturated Fat 1.118g 31.551g Almonds
Polyunsaturated fat 2.884g 12.329g Almonds
Tryptophan 0.155mg 0.211mg Almonds
Threonine 0.479mg 0.601mg Almonds
Isoleucine 0.508mg 0.751mg Almonds
Leucine 0.82mg 1.473mg Almonds
Lysine 0.478mg 0.568mg Almonds
Methionine 0.129mg 0.157mg Almonds
Phenylalanine 0.486mg 1.132mg Almonds
Valine 0.547mg 0.855mg Almonds
Histidine 0.243mg 0.539mg Almonds
Fructose 6g 0.11g Miso
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0g 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Almonds
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
23%
Miso
78%
Almonds
Minerals Daily Need Coverage Score
108%
Miso
142%
Almonds

Comparison summary

Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 2.777g)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 3727mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 61)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.