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Miso vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between Miso and Blackberry

  • Miso has more Copper, Iron, Phosphorus, Zinc, Vitamin B2, Vitamin B6, Selenium, and Choline, however, Blackberry has more Vitamin C.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Blackberry has 18 times less Selenium than Miso. Miso has 7µg of Selenium, while Blackberry has 0.4µg.
  • Blackberry is lower in Sodium.

Food types used in this article are Miso and Blackberries, raw.

Infographic

Miso vs Blackberry 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.
Contains more Calcium +96.6%
Contains more Iron +301.6%
Contains more Magnesium +140%
Contains more Phosphorus +622.7%
Contains more Potassium +29.6%
Contains more Zinc +383%
Contains more Copper +154.5%
Contains more Manganese +33%
Contains more Selenium +1650%
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 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +96.6%
Contains more Iron +301.6%
Contains more Magnesium +140%
Contains more Phosphorus +622.7%
Contains more Potassium +29.6%
Contains more Zinc +383%
Contains more Copper +154.5%
Contains more Manganese +33%
Contains more Selenium +1650%
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
8
:
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +563.3%
Contains more Vitamin B12 +∞%
Contains more Choline +749.4%
Contains more Vitamin K +48%
Contains more Vitamin A +146%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Folate +31.6%
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 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +796.2%
Contains more Vitamin B3 +40.2%
Contains more Vitamin B5 +22.1%
Contains more Vitamin B6 +563.3%
Contains more Vitamin B12 +∞%
Contains more Choline +749.4%
Contains more Vitamin K +48%
Contains more Vitamin A +146%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Folate +31.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +820.1%
Contains more Fats +1126.5%
Contains more Carbs +164%
Contains more Other +3458.3%
Contains more Water +104.9%
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +820.1%
Contains more Fats +1126.5%
Contains more Carbs +164%
Contains more Other +3458.3%
Contains more Water +104.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +930%
Contains less Saturated Fat -98.6%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +2278.7%
Contains more Polyunsaturated fat +930%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +150%
Contains more Maltose +185.7%
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more Fructose +150%
Contains more Maltose +185.7%
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 Blackberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 Blackberry Opinion
Net carbs 19.97g 4.31g Miso
Protein 12.79g 1.39g Miso
Fats 6.01g 0.49g Miso
Carbs 25.37g 9.61g Miso
Calories 198kcal 43kcal Miso
Fructose 6g 2.4g Miso
Sugar 6.2g 4.88g Blackberry
Fiber 5.4g 5.3g Miso
Calcium 57mg 29mg Miso
Iron 2.49mg 0.62mg Miso
Magnesium 48mg 20mg Miso
Phosphorus 159mg 22mg Miso
Potassium 210mg 162mg Miso
Sodium 3728mg 1mg Blackberry
Zinc 2.56mg 0.53mg Miso
Copper 0.42mg 0.165mg Miso
Manganese 0.859mg 0.646mg Miso
Selenium 7µg 0.4µg Miso
Vitamin A 87IU 214IU Blackberry
Vitamin A RAE 4µg 11µg Blackberry
Vitamin E 0.01mg 1.17mg Blackberry
Vitamin C 0mg 21mg Blackberry
Vitamin B1 0.098mg 0.02mg Miso
Vitamin B2 0.233mg 0.026mg Miso
Vitamin B3 0.906mg 0.646mg Miso
Vitamin B5 0.337mg 0.276mg Miso
Vitamin B6 0.199mg 0.03mg Miso
Folate 19µg 25µg Blackberry
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 8.5mg Miso
Vitamin K 29.3µg 19.8µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Saturated Fat 1.025g 0.014g Blackberry
Monounsaturated Fat 1.118g 0.047g Miso
Polyunsaturated fat 2.884g 0.28g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
108%
Miso
23%
Blackberry

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 1.011g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 36)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $3.1)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.