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Miso vs. Mulberry — In-Depth Nutrition Comparison

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Important differences between miso and mulberries

  • Miso has more copper, zinc, vitamin K, phosphorus, fiber, selenium, vitamin B6, and choline; however, mulberries are richer in vitamin C.
  • Miso's daily need coverage for sodium is 162% more.
  • Miso contains 21 times more zinc than mulberries. Miso contains 2.56mg of zinc, while mulberries contain 0.12mg.
  • Mulberries contain less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of mulberries is 25.

The food varieties used in the comparison are Miso and Mulberries, raw.

Infographic

Miso vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +46.2%
Contains more IronIron +34.6%
Contains more CopperCopper +600%
Contains more ZincZinc +2033.3%
Contains more PhosphorusPhosphorus +318.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1066.7%
Contains less SodiumSodium -99.7%
~equal in Potassium ~194mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +237.9%
Contains more Vitamin B2Vitamin B2 +130.7%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +298%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +275.6%
Contains more FolateFolate +216.7%
Contains more CholineCholine +487%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8600%
~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +788.2%
Contains more FatsFats +1441%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +1756.5%
Contains more WaterWater +103.8%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +2626.8%
Contains more Poly. FatPolyunsaturated fat +1293.2%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Mulberry DV% diff.
Sodium 3728mg 10mg 162%
Vitamin C 0mg 36.4mg 40%
Copper 0.42mg 0.06mg 40%
Manganese 0.859mg 37%
Protein 12.79g 1.44g 23%
Zinc 2.56mg 0.12mg 22%
Polyunsaturated fat 2.884g 0.207g 18%
Vitamin K 29.3µg 7.8µg 18%
Phosphorus 159mg 38mg 17%
Fiber 5.4g 1.7g 15%
Selenium 7µg 0.6µg 12%
Choline 72.2mg 12.3mg 11%
Vitamin B6 0.199mg 0.05mg 11%
Vitamin B2 0.233mg 0.101mg 10%
Fats 6.01g 0.39g 9%
Calories 198kcal 43kcal 8%
Fructose 6g 8%
Iron 2.49mg 1.85mg 8%
Vitamin B5 0.337mg 7%
Magnesium 48mg 18mg 7%
Vitamin E 0.01mg 0.87mg 6%
Vitamin B1 0.098mg 0.029mg 6%
Carbs 25.37g 9.8g 5%
Saturated fat 1.025g 0.027g 5%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 6µg 3%
Monounsaturated fat 1.118g 0.041g 3%
Calcium 57mg 39mg 2%
Vitamin B3 0.906mg 0.62mg 2%
Net carbs 19.97g 8.1g N/A
Potassium 210mg 194mg 0%
Sugar 6.2g 8.1g N/A
Vitamin A 4µg 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
108%
Miso
16%
Mulberry

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 3718mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.998g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 36)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3)
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 1.9g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.