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  6. Miso vs. Olive

Miso vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between Miso and Olive

  • Olive has less Manganese, Vitamin K, Phosphorus, Zinc, Copper, Vitamin B2, Vitamin B6, Choline, and Selenium.
  • Miso covers your daily Sodium needs 130% more than Olive.
  • Olive has less Sodium.

Food varieties used in this article are Miso and Olives, ripe, canned (small-extra large).

Infographic

Miso vs Olive 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
7
:
3
Olive
Olive
Contains more Magnesium +1100%
Contains more Phosphorus +5200%
Contains more Potassium +2525%
Contains more Zinc +1063.6%
Contains more Copper +67.3%
Contains more Manganese +4195%
Contains more Selenium +677.8%
Contains more Calcium +54.4%
Contains more Iron +32.5%
Contains less Sodium -80.3%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +1100%
Contains more Phosphorus +5200%
Contains more Potassium +2525%
Contains more Zinc +1063.6%
Contains more Copper +67.3%
Contains more Manganese +4195%
Contains more Selenium +677.8%
Contains more Calcium +54.4%
Contains more Iron +32.5%
Contains less Sodium -80.3%

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
8
:
3
Olive
Olive
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2348.6%
Contains more Vitamin B5 +2146.7%
Contains more Vitamin B6 +2111.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1992.9%
Contains more Vitamin A +363.2%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2348.6%
Contains more Vitamin B5 +2146.7%
Contains more Vitamin B6 +2111.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1992.9%
Contains more Vitamin A +363.2%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
3
:
2
Olive
Olive
Contains more Protein +1422.6%
Contains more Carbs +305.3%
Contains more Other +474.4%
Contains more Fats +77.7%
Contains more Water +85.9%
Miso
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1422.6%
Contains more Carbs +305.3%
Contains more Other +474.4%
Contains more Fats +77.7%
Contains more Water +85.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
:
1
Olive
Olive
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +216.6%
Contains more Monounsaturated Fat +605.5%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +216.6%
Contains more Monounsaturated Fat +605.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Olive Opinion
Net carbs 19.97g 3.06g Miso
Protein 12.79g 0.84g Miso
Fats 6.01g 10.68g Olive
Carbs 25.37g 6.26g Miso
Calories 198kcal 115kcal Miso
Fructose 6g Miso
Sugar 6.2g 0g Olive
Fiber 5.4g 3.2g Miso
Calcium 57mg 88mg Olive
Iron 2.49mg 3.3mg Olive
Magnesium 48mg 4mg Miso
Phosphorus 159mg 3mg Miso
Potassium 210mg 8mg Miso
Sodium 3728mg 735mg Olive
Zinc 2.56mg 0.22mg Miso
Copper 0.42mg 0.251mg Miso
Manganese 0.859mg 0.02mg Miso
Selenium 7µg 0.9µg Miso
Vitamin A 87IU 403IU Olive
Vitamin A RAE 4µg 20µg Olive
Vitamin E 0.01mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.098mg 0.003mg Miso
Vitamin B2 0.233mg 0mg Miso
Vitamin B3 0.906mg 0.037mg Miso
Vitamin B5 0.337mg 0.015mg Miso
Vitamin B6 0.199mg 0.009mg Miso
Folate 19µg 0µg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 1.4µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg 0.026mg Miso
Isoleucine 0.508mg 0.031mg Miso
Leucine 0.82mg 0.05mg Miso
Lysine 0.478mg 0.032mg Miso
Methionine 0.129mg 0.012mg Miso
Phenylalanine 0.486mg 0.029mg Miso
Valine 0.547mg 0.038mg Miso
Histidine 0.243mg 0.023mg Miso
Saturated Fat 1.025g 1.415g Miso
Monounsaturated Fat 1.118g 7.888g Olive
Polyunsaturated fat 2.884g 0.911g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Olive
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
22%
Miso
6%
Olive
Minerals Daily Need Coverage Score
108%
Miso
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 2993mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.39g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 61)
Which food is cheaper?
Miso
Miso is cheaper (difference - $0.1)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.