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Miso vs. Mango — In-Depth Nutrition Comparison

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How are Miso and Mango different?

  • Miso is richer in Manganese, Copper, Iron, Zinc, Vitamin K, Phosphorus, Fiber, and Vitamin B2, while Mango is higher in Vitamin C.
  • Miso covers your daily need of Sodium 162% more than Mango.
  • Miso contains 28 times more Zinc than Mango. Miso contains 2.56mg of Zinc, while Mango contains 0.09mg.
  • Mango is lower in Sodium.

Miso and Mangos, raw types were used in this article.

Infographic

Miso vs Mango 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
9
:
1
Mango
Contains more Calcium +418.2%
Contains more Iron +1456.3%
Contains more Magnesium +380%
Contains more Phosphorus +1035.7%
Contains more Potassium +25%
Contains more Zinc +2744.4%
Contains more Copper +278.4%
Contains more Manganese +1263.5%
Contains more Selenium +1066.7%
Contains less Sodium -100%
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 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +418.2%
Contains more Iron +1456.3%
Contains more Magnesium +380%
Contains more Phosphorus +1035.7%
Contains more Potassium +25%
Contains more Zinc +2744.4%
Contains more Copper +278.4%
Contains more Manganese +1263.5%
Contains more Selenium +1066.7%
Contains less Sodium -100%

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
8
:
4
Mango
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +513.2%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +67.2%
Contains more Vitamin B12 +∞%
Contains more Choline +850%
Contains more Vitamin K +597.6%
Contains more Vitamin A +1143.7%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Folate +126.3%
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin B1 +250%
Contains more Vitamin B2 +513.2%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B5 +71.1%
Contains more Vitamin B6 +67.2%
Contains more Vitamin B12 +∞%
Contains more Choline +850%
Contains more Vitamin K +597.6%
Contains more Vitamin A +1143.7%
Contains more Vitamin E +8900%
Contains more Vitamin C +∞%
Contains more Folate +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
1
Mango
Contains more Protein +1459.8%
Contains more Fats +1481.6%
Contains more Carbs +69.4%
Contains more Other +3458.3%
Contains more Water +94%
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
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +1459.8%
Contains more Fats +1481.6%
Contains more Carbs +69.4%
Contains more Other +3458.3%
Contains more Water +94%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Mango
Contains more Monounsaturated Fat +698.6%
Contains more Polyunsaturated fat +3962%
Contains less Saturated Fat -91%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +698.6%
Contains more Polyunsaturated fat +3962%
Contains less Saturated Fat -91%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
2
Mango
Contains more Fructose +28.2%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +28.2%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Mango Opinion
Net carbs 19.97g 13.38g Miso
Protein 12.79g 0.82g Miso
Fats 6.01g 0.38g Miso
Carbs 25.37g 14.98g Miso
Calories 198kcal 60kcal Miso
Fructose 6g 4.68g Miso
Sugar 6.2g 13.66g Miso
Fiber 5.4g 1.6g Miso
Calcium 57mg 11mg Miso
Iron 2.49mg 0.16mg Miso
Magnesium 48mg 10mg Miso
Phosphorus 159mg 14mg Miso
Potassium 210mg 168mg Miso
Sodium 3728mg 1mg Mango
Zinc 2.56mg 0.09mg Miso
Copper 0.42mg 0.111mg Miso
Manganese 0.859mg 0.063mg Miso
Selenium 7µg 0.6µg Miso
Vitamin A 87IU 1082IU Mango
Vitamin A RAE 4µg 54µg Mango
Vitamin E 0.01mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.098mg 0.028mg Miso
Vitamin B2 0.233mg 0.038mg Miso
Vitamin B3 0.906mg 0.669mg Miso
Vitamin B5 0.337mg 0.197mg Miso
Vitamin B6 0.199mg 0.119mg Miso
Folate 19µg 43µg Mango
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 7.6mg Miso
Vitamin K 29.3µg 4.2µg Miso
Tryptophan 0.155mg 0.013mg Miso
Threonine 0.479mg 0.031mg Miso
Isoleucine 0.508mg 0.029mg Miso
Leucine 0.82mg 0.05mg Miso
Lysine 0.478mg 0.066mg Miso
Methionine 0.129mg 0.008mg Miso
Phenylalanine 0.486mg 0.027mg Miso
Valine 0.547mg 0.042mg Miso
Histidine 0.243mg 0.019mg Miso
Saturated Fat 1.025g 0.092g Mango
Monounsaturated Fat 1.118g 0.14g Miso
Polyunsaturated fat 2.884g 0.071g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mango
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
25%
Mango
Minerals Daily Need Coverage Score
108%
Miso
9%
Mango

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 - 7.46g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.933g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 10)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.