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Miso vs. Plantain raw — In-Depth Nutrition Comparison

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How are miso and plantain raw different?

  • Miso is higher in copper, vitamin K, iron, zinc, phosphorus, vitamin B2, and fiber; however, plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for sodium for miso is 162% higher.
  • Miso contains 42 times more vitamin K than plantain raw. While miso contains 29.3µg of vitamin K, plantain raw contains only 0.7µg.
  • Plantain raw has less sodium.
  • Plantain raw has a lower glycemic index (37) than miso (61).

Miso and Plantains, raw are the varieties used in this article.

Infographic

Miso vs Plantain raw 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
8
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +29.7%
Contains more CalciumCalcium +1800%
Contains more IronIron +315%
Contains more CopperCopper +418.5%
Contains more ZincZinc +1728.6%
Contains more PhosphorusPhosphorus +367.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%
Contains more PotassiumPotassium +137.6%
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
7
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +88.5%
Contains more Vitamin B2Vitamin B2 +331.5%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4085.7%
Contains more CholineCholine +434.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B6Vitamin B6 +50.3%
Contains more FolateFolate +15.8%
~equal in Vitamin D ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +883.8%
Contains more FatsFats +1524.3%
Contains more OtherOther +1004.3%
Contains more CarbsCarbs +25.7%
Contains more WaterWater +51.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3393.8%
Contains more Poly. FatPolyunsaturated fat +4079.7%
Contains less Sat. FatSaturated fat -86%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Plantain raw DV% diff.
Sodium 3728mg 4mg 162%
Copper 0.42mg 0.081mg 38%
Manganese 0.859mg 37%
Vitamin K 29.3µg 0.7µg 24%
Iron 2.49mg 0.6mg 24%
Protein 12.79g 1.3g 23%
Zinc 2.56mg 0.14mg 22%
Vitamin C 0mg 18.4mg 20%
Polyunsaturated fat 2.884g 0.069g 19%
Phosphorus 159mg 34mg 18%
Vitamin B2 0.233mg 0.054mg 14%
Fiber 5.4g 2.3g 12%
Choline 72.2mg 13.5mg 11%
Selenium 7µg 1.5µg 10%
Potassium 210mg 499mg 9%
Fats 6.01g 0.37g 9%
Vitamin B6 0.199mg 0.299mg 8%
Fructose 6g 8%
Vitamin A 4µg 56µg 6%
Calcium 57mg 3mg 5%
Calories 198kcal 122kcal 4%
Vitamin B1 0.098mg 0.052mg 4%
Saturated fat 1.025g 0.143g 4%
Magnesium 48mg 37mg 3%
Monounsaturated fat 1.118g 0.032g 3%
Vitamin B12 0.08µg 0µg 3%
Carbs 25.37g 31.89g 2%
Vitamin B5 0.337mg 0.26mg 2%
Vitamin E 0.01mg 0.14mg 1%
Vitamin B3 0.906mg 0.686mg 1%
Folate 19µg 22µg 1%
Net carbs 19.97g 29.59g N/A
Sugar 6.2g 15g N/A
Tryptophan 0.155mg 0.015mg 0%
Threonine 0.479mg 0.034mg 0%
Isoleucine 0.508mg 0.036mg 0%
Leucine 0.82mg 0.059mg 0%
Lysine 0.478mg 0.06mg 0%
Methionine 0.129mg 0.017mg 0%
Phenylalanine 0.486mg 0.044mg 0%
Valine 0.547mg 0.046mg 0%
Histidine 0.243mg 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Plantain raw
Minerals Daily Need Coverage Score
108%
Miso
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 3724mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.882g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $3.4)
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 8.8g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.