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Miso vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between Miso and Olive oil

  • Miso has more Copper, Manganese, Iron, Zinc, Phosphorus, and Fiber, however, Olive oil is higher in Vitamin E , and Vitamin K.
  • Miso covers your daily Sodium needs 162% more than Olive oil.
  • Olive oil has less Sodium.

Food varieties used in this article are Miso and Oil, olive, salad or cooking.

Infographic

Miso vs Olive oil infographic
Infographic link

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
9
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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5600%
Contains more PotassiumPotassium +20900%
Contains more IronIron +344.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.9%

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
9
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% 5.2% 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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +23966.7%
Contains more Vitamin E Vitamin E +143400%
Contains more Vitamin KVitamin K +105.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1563.9%

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
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated Fat -92.6%
Contains more Mono. FatMonounsaturated Fat +6426%
Contains more Poly. FatPolyunsaturated fat +264.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Olive oil Opinion
Calories 198kcal 884kcal Olive oil
Protein 12.79g 0g Miso
Fats 6.01g 100g Olive oil
Net carbs 19.97g 0g Miso
Carbs 25.37g 0g Miso
Magnesium 48mg 0mg Miso
Calcium 57mg 1mg Miso
Potassium 210mg 1mg Miso
Iron 2.49mg 0.56mg Miso
Sugar 6.2g 0g Olive oil
Fiber 5.4g 0g Miso
Copper 0.42mg 0mg Miso
Zinc 2.56mg 0mg Miso
Phosphorus 159mg 0mg Miso
Sodium 3728mg 2mg Olive oil
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 14.35mg Olive oil
Manganese 0.859mg 0mg Miso
Selenium 7µg 0µg Miso
Vitamin B1 0.098mg 0mg Miso
Vitamin B2 0.233mg 0mg Miso
Vitamin B3 0.906mg 0mg Miso
Vitamin B5 0.337mg 0mg Miso
Vitamin B6 0.199mg 0mg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 60.2µg Olive oil
Folate 19µg 0µg Miso
Choline 72.2mg 0.3mg Miso
Saturated Fat 1.025g 13.808g Miso
Monounsaturated Fat 1.118g 72.961g Olive oil
Polyunsaturated fat 2.884g 10.523g Olive oil
Tryptophan 0.155mg 0mg Miso
Threonine 0.479mg 0mg Miso
Isoleucine 0.508mg 0mg Miso
Leucine 0.82mg 0mg Miso
Lysine 0.478mg 0mg Miso
Methionine 0.129mg 0mg Miso
Phenylalanine 0.486mg 0mg Miso
Valine 0.547mg 0mg Miso
Histidine 0.243mg 0mg Miso
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
108%
Miso
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 3726mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 61)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 12.783g)
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 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.