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Miso vs. Almond — In-Depth Nutrition Comparison

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Summary of differences between Miso and Almond

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

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

Infographic

Miso vs Almond 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.
Miso
1
:
9
Almond
Contains more Selenium +70.7%
Contains more Calcium +371.9%
Contains more Iron +49%
Contains more Magnesium +462.5%
Contains more Phosphorus +202.5%
Contains more Potassium +249%
Contains less Sodium -100%
Contains more Zinc +21.9%
Contains more Copper +145.5%
Contains more Manganese +153.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +70.7%
Contains more Calcium +371.9%
Contains more Iron +49%
Contains more Magnesium +462.5%
Contains more Phosphorus +202.5%
Contains more Potassium +249%
Contains less Sodium -100%
Contains more Zinc +21.9%
Contains more Copper +145.5%
Contains more Manganese +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
:
6
Almond
Contains more Vitamin A +4250%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%
Contains more Choline +38.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +388.4%
Contains more Vitamin B3 +299.3%
Contains more Vitamin B5 +39.8%
Contains more Folate +131.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Contains more Vitamin A +4250%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B12 +∞%
Contains more Choline +38.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +388.4%
Contains more Vitamin B3 +299.3%
Contains more Vitamin B5 +39.8%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
2
Almond
Contains more Carbs +17.7%
Contains more Water +875.5%
Contains more Other +332.8%
Contains more Protein +65.4%
Contains more Fats +730.8%
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 Carbs +17.7%
Contains more Water +875.5%
Contains more Other +332.8%
Contains more Protein +65.4%
Contains more Fats +730.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
:
2
Almond
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +2722.1%
Contains more Polyunsaturated fat +327.5%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +2722.1%
Contains more Polyunsaturated fat +327.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
4
Almond
Contains more Fructose +5354.5%
Contains more Maltose +400%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%
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 Fructose +5354.5%
Contains more Maltose +400%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

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

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?
Almond
Almond is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3727mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 61)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1)
Which food is richer in minerals?
Almond
Almond 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. Almond - 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.