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Miso vs. Avocado — In-Depth Nutrition Comparison

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How are miso and avocados different?

  • Miso is higher in manganese, copper, iron, zinc, phosphorus, and selenium; however, avocados are richer in vitamin B5, folate, and vitamin E.
  • Daily need coverage for sodium for miso is 162% higher.
  • Miso contains 18 times more selenium than avocados. While miso contains 7µg of selenium, avocados contain only 0.4µg.
  • Avocados have less sodium.
  • Avocados have a lower glycemic index (40) than miso (61).

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
Miso
8
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +375%
Contains more IronIron +352.7%
Contains more CopperCopper +121.1%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +205.8%
Contains more ManganeseManganese +504.9%
Contains more SeleniumSelenium +1650%
Contains more PotassiumPotassium +131%
Contains less SodiumSodium -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
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +39.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +20600%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more Vitamin B5Vitamin B5 +312.2%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more FolateFolate +326.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Avocado DV% diff.
Sodium 3728mg 7mg 162%
Manganese 0.859mg 0.142mg 31%
Copper 0.42mg 0.19mg 26%
Iron 2.49mg 0.55mg 24%
Protein 12.79g 2g 22%
Monounsaturated fat 1.118g 9.799g 22%
Vitamin B5 0.337mg 1.389mg 21%
Zinc 2.56mg 0.64mg 17%
Folate 19µg 81µg 16%
Phosphorus 159mg 52mg 15%
Vitamin E 0.01mg 2.07mg 14%
Fats 6.01g 14.66g 13%
Selenium 7µg 0.4µg 12%
Vitamin C 0mg 10mg 11%
Choline 72.2mg 14.2mg 11%
Potassium 210mg 485mg 8%
Vitamin B2 0.233mg 0.13mg 8%
Vitamin K 29.3µg 21µg 7%
Polyunsaturated fat 2.884g 1.816g 7%
Fructose 6g 0.12g 7%
Carbs 25.37g 8.53g 6%
Magnesium 48mg 29mg 5%
Calcium 57mg 12mg 5%
Fiber 5.4g 6.7g 5%
Vitamin B3 0.906mg 1.738mg 5%
Saturated fat 1.025g 2.126g 5%
Vitamin B6 0.199mg 0.257mg 4%
Vitamin B1 0.098mg 0.067mg 3%
Vitamin B12 0.08µg 0µg 3%
Calories 198kcal 160kcal 2%
Protein per 100 calories 6.5g 1.3g N/A
Calories per 10 g protein 155kcal 800kcal N/A
Weight per 100 calories 51g 63g N/A
Unsaturated / Saturated Fat ratio 3.9 5.5 N/A
Net carbs 19.97g 1.83g N/A
Sugar 6.2g 0.66g N/A
Starch 0.11g 0%
Vitamin A 4µg 7µg 0%
Tryptophan 0.155mg 0.025mg 0%
Threonine 0.479mg 0.073mg 0%
Isoleucine 0.508mg 0.084mg 0%
Leucine 0.82mg 0.143mg 0%
Lysine 0.478mg 0.132mg 0%
Methionine 0.129mg 0.038mg 0%
Phenylalanine 0.486mg 0.097mg 0%
Valine 0.547mg 0.107mg 0%
Histidine 0.243mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
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 ProteinProtein +539.5%
Contains more CarbsCarbs +197.4%
Contains more OtherOther +710.8%
Contains more FatsFats +143.9%
Contains more WaterWater +70.2%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
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% 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 FructoseFructose +4900%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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.