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Miso vs. Chocolate brownie — In-Depth Nutrition Comparison

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What are the main differences between miso and chocolate brownie?

  • Miso is richer in zinc, manganese, iron, and vitamin B6, yet chocolate brownie is richer in vitamin A and selenium.
  • Miso's daily need coverage for sodium is 147% higher.
  • Miso has 3 times more zinc than chocolate brownie. Miso has 2.56mg of zinc, while chocolate brownie has 0.97mg.
  • Chocolate brownie contains less sodium.
  • Chocolate brownie has a lower glycemic index than miso.

We used Miso and Cookies, brownies, prepared from recipe types in this comparison.

Infographic

Miso vs Chocolate brownie 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +35.3%
Contains more ZincZinc +163.9%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +46.3%
Contains more MagnesiumMagnesium +10.4%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +64.3%
~equal in Calcium ~57mg
~equal in Copper ~0.388mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B6Vitamin B6 +111.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4300%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B12Vitamin B12 +100%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.982mg
~equal in Vitamin B5 ~0.328mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +106.3%
Contains more WaterWater +241.4%
Contains more OtherOther +574.2%
Contains more FatsFats +384.2%
Contains more CarbsCarbs +97.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +869.5%
Contains more Poly. FatPolyunsaturated fat +226.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Chocolate brownie DV% diff.
Sodium 3728mg 343mg 147%
Polyunsaturated fat 2.884g 9.412g 44%
Fats 6.01g 29.1g 36%
Saturated fat 1.025g 7.319g 29%
Vitamin K 29.3µg 24%
Cholesterol 0mg 73mg 24%
Monounsaturated fat 1.118g 10.839g 24%
Fiber 5.4g 22%
Vitamin A 4µg 176µg 19%
Zinc 2.56mg 0.97mg 14%
Protein 12.79g 6.2g 13%
Calories 198kcal 466kcal 13%
Choline 72.2mg 13%
Manganese 0.859mg 0.587mg 12%
Vitamin B6 0.199mg 0.094mg 8%
Iron 2.49mg 1.84mg 8%
Carbs 25.37g 50.2g 8%
Selenium 7µg 11.5µg 8%
Fructose 6g 8%
Copper 0.42mg 0.388mg 4%
Phosphorus 159mg 132mg 4%
Vitamin B1 0.098mg 0.141mg 4%
Folate 19µg 29µg 3%
Vitamin B12 0.08µg 0.16µg 3%
Vitamin B2 0.233mg 0.19mg 3%
Magnesium 48mg 53mg 1%
Potassium 210mg 176mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 19.97g 50.2g N/A
Calcium 57mg 57mg 0%
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Vitamin B3 0.906mg 0.982mg 0%
Vitamin B5 0.337mg 0.328mg 0%
Tryptophan 0.155mg 0.078mg 0%
Threonine 0.479mg 0.228mg 0%
Isoleucine 0.508mg 0.265mg 0%
Leucine 0.82mg 0.447mg 0%
Lysine 0.478mg 0.283mg 0%
Methionine 0.129mg 0.132mg 0%
Phenylalanine 0.486mg 0.298mg 0%
Valine 0.547mg 0.323mg 0%
Histidine 0.243mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Chocolate brownie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Chocolate brownie
Minerals Daily Need Coverage Score
108%
Miso
54%
Chocolate brownie

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 6.294g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Chocolate brownie
Chocolate brownie contains less Sodium (difference - 3385mg)
Which food is lower in glycemic index?
Chocolate brownie
Chocolate brownie is lower in glycemic index (difference - 19)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $3.4)
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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.