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Miso vs. Dates — In-Depth Nutrition Comparison

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How are Miso and Dates different?

  • Miso is higher in Manganese, Copper, Vitamin K, Zinc, Iron, Phosphorus, Vitamin B2, and Choline, however, Dates are richer in Potassium.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Miso contains 11 times more Choline than Dates . While Miso contains 72.2mg of Choline, Dates contain only 6.3mg.
  • Dates have less Sodium.

Miso and Dates, deglet noor are the varieties used in this article.

Infographic

Miso vs Dates  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
8
:
Contains more Calcium +46.2%
Contains more Iron +144.1%
Contains more Magnesium +11.6%
Contains more Phosphorus +156.5%
Contains more Zinc +782.8%
Contains more Copper +103.9%
Contains more Manganese +227.9%
Contains more Selenium +133.3%
Contains more Potassium +212.4%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +46.2%
Contains more Iron +144.1%
Contains more Magnesium +11.6%
Contains more Phosphorus +156.5%
Contains more Zinc +782.8%
Contains more Copper +103.9%
Contains more Manganese +227.9%
Contains more Selenium +133.3%
Contains more Potassium +212.4%
Contains less Sodium -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
:
Contains more Vitamin A +770%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +253%
Contains more Vitamin B6 +20.6%
Contains more Vitamin B12 +∞%
Contains more Choline +1046%
Contains more Vitamin K +985.2%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +74.8%
Equal in Folate - 19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin A +770%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +253%
Contains more Vitamin B6 +20.6%
Contains more Vitamin B12 +∞%
Contains more Choline +1046%
Contains more Vitamin K +985.2%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +74.8%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
Contains more Protein +422%
Contains more Fats +1441%
Contains more Water +109.5%
Contains more Other +700.6%
Contains more Carbs +195.7%
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
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +422%
Contains more Fats +1441%
Contains more Water +109.5%
Contains more Other +700.6%
Contains more Carbs +195.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
Contains more Monounsaturated Fat +3005.6%
Contains more Polyunsaturated fat +15078.9%
Contains less Saturated Fat -96.9%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +3005.6%
Contains more Polyunsaturated fat +15078.9%
Contains less Saturated Fat -96.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
1
:
Contains more Maltose +66.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +226%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Maltose +66.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +226%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Dates Opinion
Net carbs 19.97g 67.03g Dates
Protein 12.79g 2.45g Miso
Fats 6.01g 0.39g Miso
Carbs 25.37g 75.03g Dates
Calories 198kcal 282kcal Dates
Fructose 6g 19.56g Dates
Sugar 6.2g 63.35g Miso
Fiber 5.4g 8g Dates
Calcium 57mg 39mg Miso
Iron 2.49mg 1.02mg Miso
Magnesium 48mg 43mg Miso
Phosphorus 159mg 62mg Miso
Potassium 210mg 656mg Dates
Sodium 3728mg 2mg Dates
Zinc 2.56mg 0.29mg Miso
Copper 0.42mg 0.206mg Miso
Manganese 0.859mg 0.262mg Miso
Selenium 7µg 3µg Miso
Vitamin A 87IU 10IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.05mg Dates
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.098mg 0.052mg Miso
Vitamin B2 0.233mg 0.066mg Miso
Vitamin B3 0.906mg 1.274mg Dates
Vitamin B5 0.337mg 0.589mg Dates
Vitamin B6 0.199mg 0.165mg Miso
Folate 19µg 19µg
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 6.3mg Miso
Vitamin K 29.3µg 2.7µg Miso
Tryptophan 0.155mg 0.012mg Miso
Threonine 0.479mg 0.043mg Miso
Isoleucine 0.508mg 0.049mg Miso
Leucine 0.82mg 0.084mg Miso
Lysine 0.478mg 0.066mg Miso
Methionine 0.129mg 0.022mg Miso
Phenylalanine 0.486mg 0.05mg Miso
Valine 0.547mg 0.071mg Miso
Histidine 0.243mg 0.032mg Miso
Saturated Fat 1.025g 0.032g Dates
Monounsaturated Fat 1.118g 0.036g Miso
Polyunsaturated fat 2.884g 0.019g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
Minerals Daily Need Coverage Score
108%
Miso
29%
Dates

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 57.15g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.993g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1.4)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.