Miso vs. Dates — In-Depth Nutrition Comparison
Compare
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 for 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.
- Dates have a lower glycemic index (42) than miso (61).
Miso and Dates, deglet noor are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +11.6% |
| Contains more CalciumCalcium | +46.2% |
| Contains more IronIron | +144.1% |
| Contains more CopperCopper | +103.9% |
| Contains more ZincZinc | +782.8% |
| Contains more PhosphorusPhosphorus | +156.5% |
| Contains more ManganeseManganese | +227.9% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +212.4% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +88.5% |
| Contains more Vitamin B2Vitamin B2 | +253% |
| Contains more Vitamin B6Vitamin B6 | +20.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +985.2% |
| Contains more CholineCholine | +1046% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +40.6% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 2mg | 162% |
| Manganese | 0.859mg | 0.262mg | 26% |
| Copper | 0.42mg | 0.206mg | 24% |
| Vitamin K | 29.3µg | 2.7µg | 22% |
| Protein | 12.79g | 2.45g | 21% |
| Zinc | 2.56mg | 0.29mg | 21% |
| Polyunsaturated fat | 2.884g | 0.019g | 19% |
| Iron | 2.49mg | 1.02mg | 18% |
| Fructose | 6g | 19.56g | 17% |
| Carbs | 25.37g | 75.03g | 17% |
| Phosphorus | 159mg | 62mg | 14% |
| Vitamin B2 | 0.233mg | 0.066mg | 13% |
| Potassium | 210mg | 656mg | 13% |
| Choline | 72.2mg | 6.3mg | 12% |
| Fiber | 5.4g | 8g | 10% |
| Fats | 6.01g | 0.39g | 9% |
| Selenium | 7µg | 3µg | 7% |
| Saturated fat | 1.025g | 0.032g | 5% |
| Vitamin B5 | 0.337mg | 0.589mg | 5% |
| Calories | 198kcal | 282kcal | 4% |
| Vitamin B1 | 0.098mg | 0.052mg | 4% |
| Vitamin B6 | 0.199mg | 0.165mg | 3% |
| Monounsaturated fat | 1.118g | 0.036g | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calcium | 57mg | 39mg | 2% |
| Vitamin B3 | 0.906mg | 1.274mg | 2% |
| Magnesium | 48mg | 43mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 19.97g | 67.03g | N/A |
| Sugar | 6.2g | 63.35g | N/A |
| Vitamin E | 0.01mg | 0.05mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Folate | 19µg | 19µg | 0% |
| Tryptophan | 0.155mg | 0.012mg | 0% |
| Threonine | 0.479mg | 0.043mg | 0% |
| Isoleucine | 0.508mg | 0.049mg | 0% |
| Leucine | 0.82mg | 0.084mg | 0% |
| Lysine | 0.478mg | 0.066mg | 0% |
| Methionine | 0.129mg | 0.022mg | 0% |
| Phenylalanine | 0.486mg | 0.05mg | 0% |
| Valine | 0.547mg | 0.071mg | 0% |
| Histidine | 0.243mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +422% |
| Contains more FatsFats | +1441% |
| Contains more WaterWater | +109.5% |
| Contains more OtherOther | +700.6% |
| Contains more CarbsCarbs | +195.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3005.6% |
| Contains more Poly. FatPolyunsaturated fat | +15078.9% |
| Contains less Sat. FatSaturated fat | -96.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more MaltoseMaltose | +66.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +226% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
