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Miso vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between miso and mashed potato

  • Mashed potato contains less copper, manganese, iron, zinc, vitamin K, vitamin B2, fiber, phosphorus, and selenium than miso.
  • Miso's daily need coverage for sodium is 149% higher.
  • Mashed potato contains 16 times less vitamin B2 than miso. Miso contains 0.233mg of vitamin B2, while mashed potato contains 0.015mg.
  • The amount of sodium in mashed potato is lower.
  • Miso has a lower glycemic index. The glycemic index of miso is 61, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Miso and Fast foods, potato, mashed.

Infographic

Miso vs Mashed potato 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
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +216.7%
Contains more IronIron +703.2%
Contains more CopperCopper +1100%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +169.5%
Contains more ManganeseManganese +776.5%
Contains more SeleniumSelenium +775%
Contains more PotassiumPotassium +36.2%
Contains less SodiumSodium -91.8%

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
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +553.3%
Contains more Vitamin B2Vitamin B2 +1453.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin B12Vitamin B12 +14.3%
Contains more Vitamin KVitamin K +396.6%
Contains more FolateFolate +111.1%
Contains more CholineCholine +438.8%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +19.2%
~equal in Vitamin C ~0mg
~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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +675.2%
Contains more FatsFats +113.1%
Contains more CarbsCarbs +73.2%
Contains more OtherOther +916.7%
Contains more WaterWater +85.1%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +55.3%
Contains more Poly. FatPolyunsaturated fat +114.9%
Contains less Sat. FatSaturated fat -43.7%

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +2900%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~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 Mashed potato
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Mashed potato DV% diff.
Sodium 3728mg 306mg 149%
Copper 0.42mg 0.035mg 43%
Manganese 0.859mg 0.098mg 33%
Iron 2.49mg 0.31mg 27%
Protein 12.79g 1.65g 22%
Zinc 2.56mg 0.22mg 21%
Vitamin K 29.3µg 5.9µg 20%
Vitamin B2 0.233mg 0.015mg 17%
Fiber 5.4g 1.3g 16%
Phosphorus 159mg 59mg 14%
Selenium 7µg 0.8µg 11%
Choline 72.2mg 13.4mg 11%
Polyunsaturated fat 2.884g 1.342g 10%
Magnesium 48mg 15mg 8%
Vitamin B1 0.098mg 0.015mg 7%
Vitamin B5 0.337mg 7%
Fructose 6g 0.2g 7%
Vitamin B6 0.199mg 0.12mg 6%
Calories 198kcal 89kcal 5%
Fats 6.01g 2.82g 5%
Starch 12.1g 5%
Calcium 57mg 18mg 4%
Carbs 25.37g 14.65g 4%
Vitamin A 4µg 43µg 4%
Vitamin E 0.01mg 0.42mg 3%
Folate 19µg 9µg 3%
Potassium 210mg 286mg 2%
Saturated fat 1.025g 0.577g 2%
Vitamin B3 0.906mg 1.08mg 1%
Monounsaturated fat 1.118g 0.72g 1%
Net carbs 19.97g 13.35g N/A
Sugar 6.2g 0.5g N/A
Vitamin B12 0.08µg 0.07µg 0%
Trans fat 0g 0.105g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
108%
Miso
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 3422mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.448g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.4)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.