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  6. Miso vs. Orange

Miso vs. Orange — In-Depth Nutrition Comparison

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Important differences between Miso and Orange

  • Miso has more Copper, Manganese, Iron, Vitamin K, Zinc, Phosphorus, Vitamin B2, and Fiber, however, Orange is richer in Vitamin C.
  • Miso's daily need coverage for Sodium is 162% more.
  • Orange contains less Sodium.

The food varieties used in the comparison are Miso and Oranges, raw, all commercial varieties.

Infographic

Miso vs Orange 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
9
:
1
Orange
Orange
Contains more Calcium +42.5%
Contains more Iron +2390%
Contains more Magnesium +380%
Contains more Phosphorus +1035.7%
Contains more Potassium +16%
Contains more Zinc +3557.1%
Contains more Copper +833.3%
Contains more Manganese +3336%
Contains more Selenium +1300%
Contains less Sodium -100%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +42.5%
Contains more Iron +2390%
Contains more Magnesium +380%
Contains more Phosphorus +1035.7%
Contains more Potassium +16%
Contains more Zinc +3557.1%
Contains more Copper +833.3%
Contains more Manganese +3336%
Contains more Selenium +1300%
Contains less Sodium -100%

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
7
:
4
Orange
Orange
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +482.5%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +34.8%
Contains more Vitamin B6 +231.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +158.6%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Folate +57.9%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +482.5%
Contains more Vitamin B3 +221.3%
Contains more Vitamin B5 +34.8%
Contains more Vitamin B6 +231.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +158.6%
Contains more Vitamin E +1700%
Contains more Vitamin C +∞%
Contains more Folate +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
4
:
1
Orange
Orange
Contains more Protein +1260.6%
Contains more Fats +4908.3%
Contains more Carbs +115.9%
Contains more Other +2811.4%
Contains more Water +101.7%
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +1260.6%
Contains more Fats +4908.3%
Contains more Carbs +115.9%
Contains more Other +2811.4%
Contains more Water +101.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +4760.9%
Contains more Polyunsaturated fat +11436%
Contains less Saturated Fat -98.5%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +4760.9%
Contains more Polyunsaturated fat +11436%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Orange
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Orange Opinion
Net carbs 19.97g 9.35g Miso
Protein 12.79g 0.94g Miso
Fats 6.01g 0.12g Miso
Carbs 25.37g 11.75g Miso
Calories 198kcal 47kcal Miso
Fructose 6g Miso
Sugar 6.2g 9.35g Miso
Fiber 5.4g 2.4g Miso
Calcium 57mg 40mg Miso
Iron 2.49mg 0.1mg Miso
Magnesium 48mg 10mg Miso
Phosphorus 159mg 14mg Miso
Potassium 210mg 181mg Miso
Sodium 3728mg 0mg Orange
Zinc 2.56mg 0.07mg Miso
Copper 0.42mg 0.045mg Miso
Manganese 0.859mg 0.025mg Miso
Selenium 7µg 0.5µg Miso
Vitamin A 87IU 225IU Orange
Vitamin A RAE 4µg 11µg Orange
Vitamin E 0.01mg 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.098mg 0.087mg Miso
Vitamin B2 0.233mg 0.04mg Miso
Vitamin B3 0.906mg 0.282mg Miso
Vitamin B5 0.337mg 0.25mg Miso
Vitamin B6 0.199mg 0.06mg Miso
Folate 19µg 30µg Orange
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 0µg Miso
Tryptophan 0.155mg 0.009mg Miso
Threonine 0.479mg 0.015mg Miso
Isoleucine 0.508mg 0.025mg Miso
Leucine 0.82mg 0.023mg Miso
Lysine 0.478mg 0.047mg Miso
Methionine 0.129mg 0.02mg Miso
Phenylalanine 0.486mg 0.031mg Miso
Valine 0.547mg 0.04mg Miso
Histidine 0.243mg 0.018mg Miso
Saturated Fat 1.025g 0.015g Orange
Monounsaturated Fat 1.118g 0.023g Miso
Polyunsaturated fat 2.884g 0.025g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Orange
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
24%
Orange
Minerals Daily Need Coverage Score
108%
Miso
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3728mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 1.01g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 16)
Which food is cheaper?
Orange
Orange is cheaper (difference - $3)
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 3.15g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.