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  6. Miso vs. Heart of palm

Miso vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between miso and heart of palm

  • Miso has more vitamin K, fiber, choline, selenium, and iron; however, heart of palm has more vitamin B6, potassium, copper, and zinc.
  • Daily need coverage for sodium for miso is 161% higher.
  • Heart of palm is lower in sodium.
  • Miso has a higher glycemic index than heart of palm.

Food types used in this article are Miso and Hearts of palm, raw.

Infographic

Miso vs Heart of palm 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
Miso
6
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +216.7%
Contains more IronIron +47.3%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +760%
Contains more CopperCopper +53.3%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -99.6%

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
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B6Vitamin B6 +307%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg

All nutrients comparison - raw data values

Nutrient Miso Heart of palm DV% diff.
Sodium 3728mg 14mg 161%
Vitamin B6 0.199mg 0.81mg 47%
Potassium 210mg 1806mg 47%
Manganese 0.859mg 37%
Copper 0.42mg 0.644mg 25%
Vitamin K 29.3µg 0µg 24%
Protein 12.79g 2.7g 20%
Polyunsaturated fat 2.884g 0.089g 19%
Fiber 5.4g 1.5g 16%
Choline 72.2mg 0mg 13%
Zinc 2.56mg 3.73mg 11%
Selenium 7µg 0.7µg 11%
Iron 2.49mg 1.69mg 10%
Magnesium 48mg 10mg 9%
Vitamin C 0mg 8mg 9%
Fats 6.01g 0.2g 9%
Fructose 6g 8%
Vitamin B5 0.337mg 7%
Saturated fat 1.025g 0.046g 4%
Calories 198kcal 115kcal 4%
Vitamin B1 0.098mg 0.05mg 4%
Calcium 57mg 18mg 4%
Vitamin B2 0.233mg 0.18mg 4%
Vitamin E 0.01mg 0.5mg 3%
Vitamin B12 0.08µg 0µg 3%
Phosphorus 159mg 140mg 3%
Monounsaturated fat 1.118g 0.005g 3%
Folate 19µg 24µg 1%
Net carbs 19.97g 24.11g N/A
Carbs 25.37g 25.61g 0%
Sugar 6.2g 17.16g N/A
Vitamin A 4µg 3µg 0%
Vitamin B3 0.906mg 0.9mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +373.7%
Contains more FatsFats +2905%
Contains more OtherOther +543.7%
Contains more WaterWater +61.6%
~equal in Carbs ~25.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +22260%
Contains more Poly. FatPolyunsaturated fat +3140.4%
Contains less Sat. FatSaturated fat -95.5%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.