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Miso vs. Olive oil — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of miso is higher.

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
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
Miso
8
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 0% 0% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
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 Vitamin EVitamin E +143400%
Contains more Vitamin KVitamin K +105.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Olive oil DV% diff.
Monounsaturated fat 1.118g 72.961g 180%
Sodium 3728mg 2mg 162%
Fats 6.01g 100g 145%
Vitamin E 0.01mg 14.35mg 96%
Saturated fat 1.025g 13.808g 58%
Polyunsaturated fat 2.884g 10.523g 51%
Copper 0.42mg 0mg 47%
Manganese 0.859mg 0mg 37%
Calories 198kcal 884kcal 34%
Protein 12.79g 0g 26%
Vitamin K 29.3µg 60.2µg 26%
Iron 2.49mg 0.56mg 24%
Zinc 2.56mg 0mg 23%
Phosphorus 159mg 0mg 23%
Fiber 5.4g 0g 22%
Vitamin B2 0.233mg 0mg 18%
Vitamin B6 0.199mg 0mg 15%
Selenium 7µg 0µg 13%
Choline 72.2mg 0.3mg 13%
Magnesium 48mg 0mg 11%
Carbs 25.37g 0g 8%
Vitamin B1 0.098mg 0mg 8%
Fructose 6g 8%
Vitamin B5 0.337mg 0mg 7%
Calcium 57mg 1mg 6%
Potassium 210mg 1mg 6%
Vitamin B3 0.906mg 0mg 6%
Folate 19µg 0µg 5%
Vitamin B12 0.08µg 0µg 3%
Protein per 100 calories 6.5g 0g N/A
Calories per 10 g protein 155kcal N/A
Weight per 100 calories 51g 11g N/A
Unsaturated / Saturated Fat ratio 3.9 6 N/A
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0mg 0%
Threonine 0.479mg 0mg 0%
Isoleucine 0.508mg 0mg 0%
Leucine 0.82mg 0mg 0%
Lysine 0.478mg 0mg 0%
Methionine 0.129mg 0mg 0%
Phenylalanine 0.486mg 0mg 0%
Valine 0.547mg 0mg 0%
Histidine 0.243mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
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%

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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. 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.