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Miso vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Miso and Prunes

  • Miso has more Manganese, Iron, Zinc, Copper, Phosphorus, Selenium, and Choline, while Prunes has more Vitamin K, and Potassium.
  • Miso covers your daily need of Sodium 162% more than Prunes.
  • Miso contains 23 times more Selenium than Prunes. While Miso contains 7µg of Selenium, Prunes contains only 0.3µg.
  • The amount of Sodium in Prunes is lower.

These are the specific foods used in this comparison Miso and Plums, dried (prunes), uncooked.

Infographic

Miso vs Prunes 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
:
2
Prunes
Contains more Calcium +32.6%
Contains more Iron +167.7%
Contains more Magnesium +17.1%
Contains more Phosphorus +130.4%
Contains more Zinc +481.8%
Contains more Copper +49.5%
Contains more Manganese +187.3%
Contains more Selenium +2233.3%
Contains more Potassium +248.6%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +32.6%
Contains more Iron +167.7%
Contains more Magnesium +17.1%
Contains more Phosphorus +130.4%
Contains more Zinc +481.8%
Contains more Copper +49.5%
Contains more Manganese +187.3%
Contains more Selenium +2233.3%
Contains more Potassium +248.6%
Contains less Sodium -99.9%

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
5
:
7
Prunes
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +25.3%
Contains more Folate +375%
Contains more Vitamin B12 +∞%
Contains more Choline +614.9%
Contains more Vitamin A +797.7%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +25.2%
Contains more Vitamin K +103.1%
Equal in Vitamin B6 - 0.205
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +25.3%
Contains more Folate +375%
Contains more Vitamin B12 +∞%
Contains more Choline +614.9%
Contains more Vitamin A +797.7%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +25.2%
Contains more Vitamin K +103.1%
Equal in Vitamin B6 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
1
Prunes
Contains more Protein +486.7%
Contains more Fats +1481.6%
Contains more Water +39.1%
Contains more Other +385.2%
Contains more Carbs +151.8%
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
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +486.7%
Contains more Fats +1481.6%
Contains more Water +39.1%
Contains more Other +385.2%
Contains more Carbs +151.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Prunes
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +4551.6%
Contains less Saturated Fat -91.4%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +4551.6%
Contains less Saturated Fat -91.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
1
:
4
Prunes
Contains more Maltose +233.3%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.5%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Maltose +233.3%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Prunes
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 Prunes Opinion
Net carbs 19.97g 56.78g Prunes
Protein 12.79g 2.18g Miso
Fats 6.01g 0.38g Miso
Carbs 25.37g 63.88g Prunes
Calories 198kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 6g 12.45g Prunes
Sugar 6.2g 38.13g Miso
Fiber 5.4g 7.1g Prunes
Calcium 57mg 43mg Miso
Iron 2.49mg 0.93mg Miso
Magnesium 48mg 41mg Miso
Phosphorus 159mg 69mg Miso
Potassium 210mg 732mg Prunes
Sodium 3728mg 2mg Prunes
Zinc 2.56mg 0.44mg Miso
Copper 0.42mg 0.281mg Miso
Manganese 0.859mg 0.299mg Miso
Selenium 7µg 0.3µg Miso
Vitamin A 87IU 781IU Prunes
Vitamin A RAE 4µg 39µg Prunes
Vitamin E 0.01mg 0.43mg Prunes
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.098mg 0.051mg Miso
Vitamin B2 0.233mg 0.186mg Miso
Vitamin B3 0.906mg 1.882mg Prunes
Vitamin B5 0.337mg 0.422mg Prunes
Vitamin B6 0.199mg 0.205mg Prunes
Folate 19µg 4µg Miso
Vitamin B12 0.08µg 0µg Miso
Choline 72.2mg 10.1mg Miso
Vitamin K 29.3µg 59.5µg Prunes
Tryptophan 0.155mg 0.025mg Miso
Threonine 0.479mg 0.049mg Miso
Isoleucine 0.508mg 0.041mg Miso
Leucine 0.82mg 0.066mg Miso
Lysine 0.478mg 0.05mg Miso
Methionine 0.129mg 0.016mg Miso
Phenylalanine 0.486mg 0.052mg Miso
Valine 0.547mg 0.056mg Miso
Histidine 0.243mg 0.027mg Miso
Saturated Fat 1.025g 0.088g Prunes
Monounsaturated Fat 1.118g 0.053g Miso
Polyunsaturated fat 2.884g 0.062g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Prunes
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
23%
Miso
29%
Prunes
Minerals Daily Need Coverage Score
108%
Miso
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.937g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 32)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1.4)
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 31.93g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.