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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
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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
7
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%
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +2525%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +5200%
Contains more ManganeseManganese +4195%
Contains more SeleniumSelenium +677.8%
Contains more CalciumCalcium +54.4%
Contains more IronIron +32.5%
Contains less SodiumSodium -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
9
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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +3166.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2348.6%
Contains more Vitamin B5Vitamin B5 +2146.7%
Contains more Vitamin B6Vitamin B6 +2111.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1992.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +601%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +16400%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
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
2
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 ProteinProtein +1422.6%
Contains more CarbsCarbs +305.3%
Contains more OtherOther +474.4%
Contains more FatsFats +77.7%
Contains more WaterWater +85.9%

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
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +216.6%
Contains more Mono. FatMonounsaturated 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 DV% diff.
Sodium 3728mg 735mg 130%
Manganese 0.859mg 0.02mg 36%
Protein 12.79g 0.84g 24%
Vitamin K 29.3µg 1.4µg 23%
Phosphorus 159mg 3mg 22%
Zinc 2.56mg 0.22mg 21%
Copper 0.42mg 0.251mg 19%
Vitamin B2 0.233mg 0mg 18%
Monounsaturated fat 1.118g 7.888g 17%
Vitamin B6 0.199mg 0.009mg 15%
Polyunsaturated fat 2.884g 0.911g 13%
Selenium 7µg 0.9µg 11%
Vitamin E 0.01mg 1.65mg 11%
Choline 72.2mg 10.3mg 11%
Magnesium 48mg 4mg 10%
Iron 2.49mg 3.3mg 10%
Fiber 5.4g 3.2g 9%
Vitamin B1 0.098mg 0.003mg 8%
Fructose 6g 8%
Fats 6.01g 10.68g 7%
Potassium 210mg 8mg 6%
Vitamin B5 0.337mg 0.015mg 6%
Carbs 25.37g 6.26g 6%
Vitamin B3 0.906mg 0.037mg 5%
Folate 19µg 0µg 5%
Calories 198kcal 115kcal 4%
Calcium 57mg 88mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin A 4µg 20µg 2%
Saturated fat 1.025g 1.415g 2%
Vitamin C 0mg 0.9mg 1%
Net carbs 19.97g 3.06g N/A
Sugar 6.2g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0.026mg 0%
Isoleucine 0.508mg 0.031mg 0%
Leucine 0.82mg 0.05mg 0%
Lysine 0.478mg 0.032mg 0%
Methionine 0.129mg 0.012mg 0%
Phenylalanine 0.486mg 0.029mg 0%
Valine 0.547mg 0.038mg 0%
Histidine 0.243mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Olive
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
4%
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.