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Miso vs. Marmalade — In-Depth Nutrition Comparison

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A recap on differences between miso and marmalade

  • Marmalade has less copper, manganese, iron, vitamin K, zinc, phosphorus, fiber, vitamin B2, and vitamin B6.
  • Miso covers your daily sodium needs 160% more than marmalade.
  • Marmalade has less sodium.
  • The glycemic index of miso is higher.

Food varieties used in this article are Miso and Marmalade, orange.

Infographic

Miso vs Marmalade 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
9
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +2300%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +467.6%
Contains more IronIron +1560%
Contains more CopperCopper +366.7%
Contains more ZincZinc +6300%
Contains more PhosphorusPhosphorus +3875%
Contains more ManganeseManganese +4195%
Contains more SeleniumSelenium +1066.7%
Contains less SodiumSodium -98.5%

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
10
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +1860%
Contains more Vitamin B2Vitamin B2 +832%
Contains more Vitamin B3Vitamin B3 +1642.3%
Contains more Vitamin B5Vitamin B5 +2146.7%
Contains more Vitamin B6Vitamin B6 +947.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +2306.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin D ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +4163.3%
Contains more FatsFats +∞%
Contains more WaterWater +29.6%
Contains more OtherOther +6305%
Contains more CarbsCarbs +161.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Marmalade
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 Marmalade DV% diff.
Sodium 3728mg 56mg 160%
Copper 0.42mg 0.09mg 37%
Manganese 0.859mg 0.02mg 36%
Iron 2.49mg 0.15mg 29%
Protein 12.79g 0.3g 25%
Vitamin K 29.3µg 0µg 24%
Zinc 2.56mg 0.04mg 23%
Phosphorus 159mg 4mg 22%
Polyunsaturated fat 2.884g 0g 19%
Fiber 5.4g 0.7g 19%
Vitamin B2 0.233mg 0.025mg 16%
Vitamin B6 0.199mg 0.019mg 14%
Carbs 25.37g 66.3g 14%
Choline 72.2mg 3mg 13%
Selenium 7µg 0.6µg 12%
Magnesium 48mg 2mg 11%
Fats 6.01g 0g 9%
Vitamin B1 0.098mg 0.005mg 8%
Fructose 6g 8%
Vitamin B5 0.337mg 0.015mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin B3 0.906mg 0.052mg 5%
Potassium 210mg 37mg 5%
Saturated fat 1.025g 0g 5%
Monounsaturated fat 1.118g 0g 3%
Folate 19µg 9µg 3%
Vitamin B12 0.08µg 0µg 3%
Calories 198kcal 246kcal 2%
Calcium 57mg 38mg 2%
Net carbs 19.97g 65.6g N/A
Sugar 6.2g 60g N/A
Vitamin A 4µg 3µg 0%
Vitamin E 0.01mg 0.06mg 0%
Tryptophan 0.155mg 0.003mg 0%
Threonine 0.479mg 0.005mg 0%
Isoleucine 0.508mg 0.008mg 0%
Leucine 0.82mg 0.007mg 0%
Lysine 0.478mg 0.015mg 0%
Methionine 0.129mg 0.006mg 0%
Phenylalanine 0.486mg 0.01mg 0%
Valine 0.547mg 0.013mg 0%
Histidine 0.243mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
108%
Miso
7%
Marmalade

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 - 53.8g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 3672mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 1.025g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 18)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $1.2)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.