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Miso vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between Miso and Apple

  • Apple has less Copper, Manganese, Iron, Zinc, Vitamin K, Phosphorus, Vitamin B2, Selenium, and Choline.
  • Miso covers your daily Sodium needs 162% more than Apple.
  • Apple has less Sodium.

Food varieties used in this article are Miso and Apples, raw, with skin.

Infographic

Miso vs Apple 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
9
:
1
Apple
Contains more Calcium +850%
Contains more Iron +1975%
Contains more Magnesium +860%
Contains more Phosphorus +1345.5%
Contains more Potassium +96.3%
Contains more Zinc +6300%
Contains more Copper +1455.6%
Contains more Manganese +2354.3%
Contains more Selenium +∞%
Contains less Sodium -100%
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 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +850%
Contains more Iron +1975%
Contains more Magnesium +860%
Contains more Phosphorus +1345.5%
Contains more Potassium +96.3%
Contains more Zinc +6300%
Contains more Copper +1455.6%
Contains more Manganese +2354.3%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
2
Apple
Contains more Vitamin A +61.1%
Contains more Vitamin B1 +476.5%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +895.6%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +385.4%
Contains more Folate +533.3%
Contains more Vitamin B12 +∞%
Contains more Choline +2023.5%
Contains more Vitamin K +1231.8%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
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 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
Contains more Vitamin A +61.1%
Contains more Vitamin B1 +476.5%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +895.6%
Contains more Vitamin B5 +452.5%
Contains more Vitamin B6 +385.4%
Contains more Folate +533.3%
Contains more Vitamin B12 +∞%
Contains more Choline +2023.5%
Contains more Vitamin K +1231.8%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
1
Apple
Contains more Protein +4819.2%
Contains more Fats +3435.3%
Contains more Carbs +83.7%
Contains more Other +6305%
Contains more Water +98.9%
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
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +4819.2%
Contains more Fats +3435.3%
Contains more Carbs +83.7%
Contains more Other +6305%
Contains more Water +98.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Apple
Contains more Monounsaturated Fat +15871.4%
Contains more Polyunsaturated fat +5554.9%
Contains less Saturated Fat -97.3%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +15871.4%
Contains more Polyunsaturated fat +5554.9%
Contains less Saturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
3
Apple
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Equal in Fructose - 5.9
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Equal in Fructose - 5.9

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Apple Opinion
Net carbs 19.97g 11.41g Miso
Protein 12.79g 0.26g Miso
Fats 6.01g 0.17g Miso
Carbs 25.37g 13.81g Miso
Calories 198kcal 52kcal Miso
Starch 0.05g Apple
Fructose 6g 5.9g Miso
Sugar 6.2g 10.39g Miso
Fiber 5.4g 2.4g Miso
Calcium 57mg 6mg Miso
Iron 2.49mg 0.12mg Miso
Magnesium 48mg 5mg Miso
Phosphorus 159mg 11mg Miso
Potassium 210mg 107mg Miso
Sodium 3728mg 1mg Apple
Zinc 2.56mg 0.04mg Miso
Copper 0.42mg 0.027mg Miso
Manganese 0.859mg 0.035mg Miso
Selenium 7µg 0µg Miso
Vitamin A 87IU 54IU Miso
Vitamin A RAE 4µg 3µg Miso
Vitamin E 0.01mg 0.18mg Apple
Vitamin C 0mg 4.6mg Apple
Vitamin B1 0.098mg 0.017mg Miso
Vitamin B2 0.233mg 0.026mg Miso
Vitamin B3 0.906mg 0.091mg Miso
Vitamin B5 0.337mg 0.061mg Miso
Vitamin B6 0.199mg 0.041mg Miso
Folate 19µg 3µg Miso
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 3.4mg Miso
Vitamin K 29.3µg 2.2µg Miso
Tryptophan 0.155mg 0.001mg Miso
Threonine 0.479mg 0.006mg Miso
Isoleucine 0.508mg 0.006mg Miso
Leucine 0.82mg 0.013mg Miso
Lysine 0.478mg 0.012mg Miso
Methionine 0.129mg 0.001mg Miso
Phenylalanine 0.486mg 0.006mg Miso
Valine 0.547mg 0.012mg Miso
Histidine 0.243mg 0.005mg Miso
Saturated Fat 1.025g 0.028g Apple
Monounsaturated Fat 1.118g 0.007g Miso
Polyunsaturated fat 2.884g 0.051g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Apple
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
4%
Apple
Minerals Daily Need Coverage Score
108%
Miso
4%
Apple

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 - 4.19g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.997g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 25)
Which food is cheaper?
Apple
Apple is cheaper (difference - $2.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.