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  6. Miso vs. Prunes

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, and selenium, while prunes have more vitamin K, potassium, and vitamin A.
  • Miso covers your daily need for sodium, 162% more than prunes.
  • Miso contains 23 times more selenium than prunes. While miso contains 7µg of selenium, prunes contain only 0.3µg.
  • The amount of sodium in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of miso is 61.

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
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%
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +17.1%
Contains more CalciumCalcium +32.6%
Contains more IronIron +167.7%
Contains more CopperCopper +49.5%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +130.4%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +2233.3%
Contains more PotassiumPotassium +248.6%
Contains less SodiumSodium -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
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Prunes
Prunes
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin B1Vitamin B1 +92.2%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +875%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin KVitamin K +103.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.205mg

All nutrients comparison - raw data values

Nutrient Miso Prunes DV% diff.
Sodium 3728mg 2mg 162%
Vitamin K 29.3µg 59.5µg 25%
Manganese 0.859mg 0.299mg 24%
Protein 12.79g 2.18g 21%
Iron 2.49mg 0.93mg 20%
Zinc 2.56mg 0.44mg 19%
Polyunsaturated fat 2.884g 0.062g 19%
Potassium 210mg 732mg 15%
Copper 0.42mg 0.281mg 15%
Carbs 25.37g 63.88g 13%
Phosphorus 159mg 69mg 13%
Selenium 7µg 0.3µg 12%
Choline 72.2mg 10.1mg 11%
Fats 6.01g 0.38g 9%
Fructose 6g 12.45g 8%
Fiber 5.4g 7.1g 7%
Vitamin B3 0.906mg 1.882mg 6%
Vitamin A 4µg 39µg 4%
Vitamin B1 0.098mg 0.051mg 4%
Vitamin B2 0.233mg 0.186mg 4%
Folate 19µg 4µg 4%
Saturated fat 1.025g 0.088g 4%
Vitamin E 0.01mg 0.43mg 3%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 1.118g 0.053g 3%
Calories 198kcal 240kcal 2%
Magnesium 48mg 41mg 2%
Starch 5.11g 2%
Vitamin B5 0.337mg 0.422mg 2%
Vitamin C 0mg 0.6mg 1%
Calcium 57mg 43mg 1%
Protein per 100 calories 6.5g 0.91g N/A
Calories per 10 g protein 155kcal 1101kcal N/A
Weight per 100 calories 51g 42g N/A
Unsaturated / Saturated Fat ratio 3.9 1.3 N/A
Net carbs 19.97g 56.78g N/A
Sugar 6.2g 38.13g N/A
Vitamin B6 0.199mg 0.205mg 0%
Tryptophan 0.155mg 0.025mg 0%
Threonine 0.479mg 0.049mg 0%
Isoleucine 0.508mg 0.041mg 0%
Leucine 0.82mg 0.066mg 0%
Lysine 0.478mg 0.05mg 0%
Methionine 0.129mg 0.016mg 0%
Phenylalanine 0.486mg 0.052mg 0%
Valine 0.547mg 0.056mg 0%
Histidine 0.243mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
Prunes
Prunes
1
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 ProteinProtein +486.7%
Contains more FatsFats +1481.6%
Contains more WaterWater +39.1%
Contains more OtherOther +385.2%
Contains more CarbsCarbs +151.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +2009.4%
Contains more Poly. FatPolyunsaturated fat +4551.6%
Contains less Sat. FatSaturated fat -91.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Prunes
Prunes
4
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 MaltoseMaltose +233.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +107.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.