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Miso vs. Dried fruit — In-Depth Nutrition Comparison

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The main differences between Miso and Dried fruit

  • Miso has more Manganese, Vitamin K, Zinc, Phosphorus, Vitamin B2, and Choline, however, Dried fruit has more Vitamin E , Potassium, and Vitamin A RAE.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Dried fruit has 9 times less Vitamin K than Miso. Miso has 29.3µg of Vitamin K, while Dried fruit has 3.1µg.
  • Dried fruit is lower in Sodium.

Food types used in this article are Miso and Apricots, dried, sulfured, uncooked.

Infographic

Miso vs Dried fruit 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 Magnesium +50%
Contains more Phosphorus +123.9%
Contains more Zinc +556.4%
Contains more Copper +22.4%
Contains more Manganese +265.5%
Contains more Selenium +218.2%
Contains more Potassium +453.3%
Contains less Sodium -99.7%
Equal in Calcium - 55
Equal in Iron - 2.66
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 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +50%
Contains more Phosphorus +123.9%
Contains more Zinc +556.4%
Contains more Copper +22.4%
Contains more Manganese +265.5%
Contains more Selenium +218.2%
Contains more Potassium +453.3%
Contains less Sodium -99.7%
Equal in Calcium - 55
Equal in Iron - 2.66

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 B1 +553.3%
Contains more Vitamin B2 +214.9%
Contains more Vitamin B6 +39.2%
Contains more Folate +90%
Contains more Vitamin B12 +∞%
Contains more Choline +419.4%
Contains more Vitamin K +845.2%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +43200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +185.8%
Contains more Vitamin B5 +53.1%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Contains more Vitamin B1 +553.3%
Contains more Vitamin B2 +214.9%
Contains more Vitamin B6 +39.2%
Contains more Folate +90%
Contains more Vitamin B12 +∞%
Contains more Choline +419.4%
Contains more Vitamin K +845.2%
Contains more Vitamin A +4042.5%
Contains more Vitamin E +43200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +185.8%
Contains more Vitamin B5 +53.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +277.3%
Contains more Fats +1078.4%
Contains more Water +39.3%
Contains more Other +398.4%
Contains more Carbs +146.9%
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +277.3%
Contains more Fats +1078.4%
Contains more Water +39.3%
Contains more Other +398.4%
Contains more Carbs +146.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1410.8%
Contains more Polyunsaturated fat +3797.3%
Contains less Saturated Fat -98.3%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +1410.8%
Contains more Polyunsaturated fat +3797.3%
Contains less Saturated Fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.8%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Dried fruit
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 Dried fruit Opinion
Net carbs 19.97g 55.34g Dried fruit
Protein 12.79g 3.39g Miso
Fats 6.01g 0.51g Miso
Carbs 25.37g 62.64g Dried fruit
Calories 198kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 6g 12.47g Dried fruit
Sugar 6.2g 53.44g Miso
Fiber 5.4g 7.3g Dried fruit
Calcium 57mg 55mg Miso
Iron 2.49mg 2.66mg Dried fruit
Magnesium 48mg 32mg Miso
Phosphorus 159mg 71mg Miso
Potassium 210mg 1162mg Dried fruit
Sodium 3728mg 10mg Dried fruit
Zinc 2.56mg 0.39mg Miso
Copper 0.42mg 0.343mg Miso
Manganese 0.859mg 0.235mg Miso
Selenium 7µg 2.2µg Miso
Vitamin A 87IU 3604IU Dried fruit
Vitamin A RAE 4µg 180µg Dried fruit
Vitamin E 0.01mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.098mg 0.015mg Miso
Vitamin B2 0.233mg 0.074mg Miso
Vitamin B3 0.906mg 2.589mg Dried fruit
Vitamin B5 0.337mg 0.516mg Dried fruit
Vitamin B6 0.199mg 0.143mg Miso
Folate 19µg 10µg Miso
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 13.9mg Miso
Vitamin K 29.3µg 3.1µg Miso
Tryptophan 0.155mg 0.016mg Miso
Threonine 0.479mg 0.073mg Miso
Isoleucine 0.508mg 0.063mg Miso
Leucine 0.82mg 0.105mg Miso
Lysine 0.478mg 0.083mg Miso
Methionine 0.129mg 0.015mg Miso
Phenylalanine 0.486mg 0.062mg Miso
Valine 0.547mg 0.078mg Miso
Histidine 0.243mg 0.047mg Miso
Saturated Fat 1.025g 0.017g Dried fruit
Monounsaturated Fat 1.118g 0.074g Miso
Polyunsaturated fat 2.884g 0.074g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
108%
Miso
44%
Dried fruit

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 - 47.24g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 3718mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.008g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 30)
Which food is cheaper?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.