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Miso vs. Avocado — In-Depth Nutrition Comparison

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How are Miso and Avocado different?

  • Miso is higher in Manganese, Copper, Iron, Zinc, Phosphorus, and Selenium, however, Avocado is richer in Vitamin B5, Folate, and Vitamin E .
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Miso contains 18 times more Selenium than Avocado. While Miso contains 7µg of Selenium, Avocado contains only 0.4µg.
  • Avocado has less Sodium.

Miso and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Miso vs Avocado 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
8
:
Contains more Calcium +375%
Contains more Iron +352.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +205.8%
Contains more Zinc +300%
Contains more Copper +121.1%
Contains more Manganese +504.9%
Contains more Selenium +1650%
Contains more Potassium +131%
Contains less Sodium -99.8%
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 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +375%
Contains more Iron +352.7%
Contains more Magnesium +65.5%
Contains more Phosphorus +205.8%
Contains more Zinc +300%
Contains more Copper +121.1%
Contains more Manganese +504.9%
Contains more Selenium +1650%
Contains more Potassium +131%
Contains less Sodium -99.8%

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
:
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B12 +∞%
Contains more Choline +408.5%
Contains more Vitamin K +39.5%
Contains more Vitamin A +67.8%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.8%
Contains more Vitamin B5 +312.2%
Contains more Vitamin B6 +29.1%
Contains more Folate +326.3%
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 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B12 +∞%
Contains more Choline +408.5%
Contains more Vitamin K +39.5%
Contains more Vitamin A +67.8%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +91.8%
Contains more Vitamin B5 +312.2%
Contains more Vitamin B6 +29.1%
Contains more Folate +326.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
Contains more Protein +539.5%
Contains more Carbs +197.4%
Contains more Other +710.8%
Contains more Fats +143.9%
Contains more Water +70.2%
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +539.5%
Contains more Carbs +197.4%
Contains more Other +710.8%
Contains more Fats +143.9%
Contains more Water +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +58.8%
Contains more Monounsaturated Fat +776.5%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +58.8%
Contains more Monounsaturated Fat +776.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
Contains more Fructose +4900%
Contains more Maltose +∞%
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% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Fructose +4900%
Contains more Maltose +∞%
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 Avocado
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Miso Avocado Opinion
Net carbs 19.97g 1.83g Miso
Protein 12.79g 2g Miso
Fats 6.01g 14.66g Avocado
Carbs 25.37g 8.53g Miso
Calories 198kcal 160kcal Miso
Starch 0.11g Avocado
Fructose 6g 0.12g Miso
Sugar 6.2g 0.66g Avocado
Fiber 5.4g 6.7g Avocado
Calcium 57mg 12mg Miso
Iron 2.49mg 0.55mg Miso
Magnesium 48mg 29mg Miso
Phosphorus 159mg 52mg Miso
Potassium 210mg 485mg Avocado
Sodium 3728mg 7mg Avocado
Zinc 2.56mg 0.64mg Miso
Copper 0.42mg 0.19mg Miso
Manganese 0.859mg 0.142mg Miso
Selenium 7µg 0.4µg Miso
Vitamin A 87IU 146IU Avocado
Vitamin A RAE 4µg 7µg Avocado
Vitamin E 0.01mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.098mg 0.067mg Miso
Vitamin B2 0.233mg 0.13mg Miso
Vitamin B3 0.906mg 1.738mg Avocado
Vitamin B5 0.337mg 1.389mg Avocado
Vitamin B6 0.199mg 0.257mg Avocado
Folate 19µg 81µg Avocado
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 14.2mg Miso
Vitamin K 29.3µg 21µg Miso
Tryptophan 0.155mg 0.025mg Miso
Threonine 0.479mg 0.073mg Miso
Isoleucine 0.508mg 0.084mg Miso
Leucine 0.82mg 0.143mg Miso
Lysine 0.478mg 0.132mg Miso
Methionine 0.129mg 0.038mg Miso
Phenylalanine 0.486mg 0.097mg Miso
Valine 0.547mg 0.107mg Miso
Histidine 0.243mg 0.049mg Miso
Saturated Fat 1.025g 2.126g Miso
Monounsaturated Fat 1.118g 9.799g Avocado
Polyunsaturated fat 2.884g 1.816g Miso
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Avocado
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
33%
Avocado
Minerals Daily Need Coverage Score
108%
Miso
21%
Avocado

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 1.101g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.54g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3721mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 21)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.6)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.