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Miso vs. Cheese — In-Depth Nutrition Comparison

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Differences between miso and cheese

  • Miso has more copper, manganese, and iron, while cheese has more calcium, vitamin B12, phosphorus, and selenium.
  • Miso's daily need coverage for sodium is 134% higher.
  • Cheese contains 32 times less manganese than miso. Miso contains 0.859mg of manganese, while cheese contains 0.027mg.
  • The amount of sodium in cheese is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of miso is 61.

The food types used in this comparison are Miso and Cheese, cheddar.

Infographic

Miso vs Cheese 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
5
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +176.3%
Contains more IronIron +1678.6%
Contains more CopperCopper +1300%
Contains more ManganeseManganese +3081.5%
Contains more CalciumCalcium +1145.6%
Contains more ZincZinc +42.2%
Contains more PhosphorusPhosphorus +186.2%
Contains less SodiumSodium -82.5%
Contains more SeleniumSelenium +307.1%

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%
Cheese
Cheese
7
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +237.9%
Contains more Vitamin B3Vitamin B3 +1435.6%
Contains more Vitamin B6Vitamin B6 +201.5%
Contains more Vitamin KVitamin K +1120.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +8150%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B2Vitamin B2 +83.7%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B12Vitamin B12 +1275%
Contains more FolateFolate +42.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Miso Cheese DV% diff.
Sodium 3728mg 653mg 134%
Saturated fat 1.025g 18.867g 81%
Calcium 57mg 710mg 65%
Copper 0.42mg 0.03mg 43%
Vitamin B12 0.08µg 1.1µg 43%
Fats 6.01g 33.31g 42%
Phosphorus 159mg 455mg 42%
Selenium 7µg 28.5µg 39%
Vitamin A 4µg 330µg 36%
Manganese 0.859mg 0.027mg 36%
Cholesterol 0mg 99mg 33%
Iron 2.49mg 0.14mg 29%
Fiber 5.4g 0g 22%
Vitamin K 29.3µg 2.4µg 22%
Protein 12.79g 22.87g 20%
Monounsaturated fat 1.118g 9.246g 20%
Vitamin B2 0.233mg 0.428mg 15%
Calories 198kcal 404kcal 10%
Zinc 2.56mg 3.64mg 10%
Vitamin B6 0.199mg 0.066mg 10%
Choline 72.2mg 16.5mg 10%
Polyunsaturated fat 2.884g 1.421g 10%
Fructose 6g 0g 8%
Carbs 25.37g 3.09g 7%
Vitamin B1 0.098mg 0.029mg 6%
Magnesium 48mg 27mg 5%
Vitamin E 0.01mg 0.71mg 5%
Vitamin B3 0.906mg 0.059mg 5%
Potassium 210mg 76mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Folate 19µg 27µg 2%
Vitamin B5 0.337mg 0.41mg 1%
Protein per 100 calories 6.5g 5.7g N/A
Calories per 10 g protein 155kcal 177kcal N/A
Weight per 100 calories 51g 25g N/A
Unsaturated / Saturated Fat ratio 3.9 0.57 N/A
Net carbs 19.97g 3.09g N/A
Sugar 6.2g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.155mg 0.547mg 0%
Threonine 0.479mg 1.044mg 0%
Isoleucine 0.508mg 1.206mg 0%
Leucine 0.82mg 1.939mg 0%
Lysine 0.478mg 1.025mg 0%
Methionine 0.129mg 0.547mg 0%
Phenylalanine 0.486mg 1.074mg 0%
Valine 0.547mg 1.404mg 0%
Histidine 0.243mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +721%
Contains more WaterWater +16.2%
Contains more OtherOther +245.3%
Contains more ProteinProtein +78.8%
Contains more FatsFats +454.2%

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +103%
Contains more Mono. FatMonounsaturated fat +727%

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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.