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Miso vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between miso and asparagus

  • Miso has more manganese, copper, zinc, phosphorus, fiber, choline, and selenium, while asparagus has more vitamin A and vitamin K.
  • Miso covers your daily need for sodium, 162% more than asparagus.
  • Miso contains 5 times more manganese than asparagus. While miso contains 0.859mg of manganese, asparagus contains only 0.158mg.
  • The amount of sodium in asparagus is lower.
  • Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Miso and Asparagus, raw.

Infographic

Miso vs Asparagus 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
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +137.5%
Contains more IronIron +16.4%
Contains more CopperCopper +122.2%
Contains more ZincZinc +374.1%
Contains more PhosphorusPhosphorus +205.8%
Contains more ManganeseManganese +443.7%
Contains more SeleniumSelenium +204.3%
Contains less SodiumSodium -99.9%
~equal in Potassium ~202mg

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
5
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +118.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +351.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin EVitamin E +11200%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin KVitamin K +42%
Contains more FolateFolate +173.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.978mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +481.4%
Contains more FatsFats +4908.3%
Contains more CarbsCarbs +553.9%
Contains more OtherOther +2108.6%
Contains more WaterWater +116.7%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +5668%
Contains less Sat. FatSaturated fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +500%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Asparagus DV% diff.
Sodium 3728mg 2mg 162%
Manganese 0.859mg 0.158mg 30%
Copper 0.42mg 0.189mg 26%
Protein 12.79g 2.2g 21%
Polyunsaturated fat 2.884g 0.05g 19%
Zinc 2.56mg 0.54mg 18%
Phosphorus 159mg 52mg 15%
Fiber 5.4g 2.1g 13%
Choline 72.2mg 16mg 10%
Vitamin K 29.3µg 41.6µg 10%
Calories 198kcal 20kcal 9%
Fats 6.01g 0.12g 9%
Selenium 7µg 2.3µg 9%
Folate 19µg 52µg 8%
Magnesium 48mg 14mg 8%
Vitamin B6 0.199mg 0.091mg 8%
Vitamin B2 0.233mg 0.141mg 7%
Vitamin E 0.01mg 1.13mg 7%
Carbs 25.37g 3.88g 7%
Vitamin C 0mg 5.6mg 6%
Fructose 6g 1g 6%
Iron 2.49mg 2.14mg 4%
Vitamin B1 0.098mg 0.143mg 4%
Vitamin A 4µg 38µg 4%
Saturated fat 1.025g 0.04g 4%
Vitamin B12 0.08µg 0µg 3%
Calcium 57mg 24mg 3%
Monounsaturated fat 1.118g 0g 3%
Vitamin B5 0.337mg 0.274mg 1%
Net carbs 19.97g 1.78g N/A
Potassium 210mg 202mg 0%
Sugar 6.2g 1.88g N/A
Vitamin B3 0.906mg 0.978mg 0%
Tryptophan 0.155mg 0.027mg 0%
Threonine 0.479mg 0.084mg 0%
Isoleucine 0.508mg 0.075mg 0%
Leucine 0.82mg 0.128mg 0%
Lysine 0.478mg 0.104mg 0%
Methionine 0.129mg 0.031mg 0%
Phenylalanine 0.486mg 0.075mg 0%
Valine 0.547mg 0.115mg 0%
Histidine 0.243mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
Minerals Daily Need Coverage Score
108%
Miso
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is cheaper?
Miso
Miso is cheaper (difference - $0.6)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 4.32g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 3726mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.985g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 29)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.