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Miso vs. Sweet potato — In-Depth Nutrition Comparison

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How are miso and sweet potato different?

  • Miso is higher in copper, manganese, iron, vitamin K, zinc, phosphorus, vitamin B2, and selenium; however, sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Miso contains 68 times more sodium than sweet potato. While miso contains 3728mg of sodium, sweet potato contains only 55mg.

Miso and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Miso vs Sweet potato 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +90%
Contains more IronIron +308.2%
Contains more CopperCopper +178.1%
Contains more ZincZinc +753.3%
Contains more PhosphorusPhosphorus +238.3%
Contains more ManganeseManganese +232.9%
Contains more SeleniumSelenium +1066.7%
Contains more PotassiumPotassium +60.5%
Contains less SodiumSodium -98.5%

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
7
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%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B2Vitamin B2 +282%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1527.8%
Contains more FolateFolate +72.7%
Contains more CholineCholine +487%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17625%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B5Vitamin B5 +137.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.209mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +714.6%
Contains more FatsFats +11920%
Contains more CarbsCarbs +26.1%
Contains more OtherOther +1207.1%
Contains more WaterWater +79.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +111700%
Contains more Poly. FatPolyunsaturated fat +20500%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +757.1%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Sweet potato DV% diff.
Sodium 3728mg 55mg 160%
Vitamin A 4µg 709µg 78%
Copper 0.42mg 0.151mg 30%
Manganese 0.859mg 0.258mg 26%
Iron 2.49mg 0.61mg 24%
Vitamin K 29.3µg 1.8µg 23%
Protein 12.79g 1.57g 22%
Zinc 2.56mg 0.3mg 21%
Polyunsaturated fat 2.884g 0.014g 19%
Phosphorus 159mg 47mg 16%
Vitamin B2 0.233mg 0.061mg 13%
Selenium 7µg 0.6µg 12%
Choline 72.2mg 12.3mg 11%
Fiber 5.4g 3g 10%
Vitamin B5 0.337mg 0.8mg 9%
Fats 6.01g 0.05g 9%
Fructose 6g 0.7g 7%
Calories 198kcal 86kcal 6%
Magnesium 48mg 25mg 5%
Saturated fat 1.025g 0.018g 5%
Starch 12.65g 5%
Potassium 210mg 337mg 4%
Vitamin C 0mg 2.4mg 3%
Calcium 57mg 30mg 3%
Monounsaturated fat 1.118g 0.001g 3%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 11µg 2%
Vitamin E 0.01mg 0.26mg 2%
Carbs 25.37g 20.12g 2%
Vitamin B3 0.906mg 0.557mg 2%
Vitamin B1 0.098mg 0.078mg 2%
Vitamin B6 0.199mg 0.209mg 1%
Net carbs 19.97g 17.12g N/A
Sugar 6.2g 4.18g N/A
Tryptophan 0.155mg 0.031mg 0%
Threonine 0.479mg 0.083mg 0%
Isoleucine 0.508mg 0.055mg 0%
Leucine 0.82mg 0.092mg 0%
Lysine 0.478mg 0.066mg 0%
Methionine 0.129mg 0.029mg 0%
Phenylalanine 0.486mg 0.089mg 0%
Valine 0.547mg 0.086mg 0%
Histidine 0.243mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
108%
Miso
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 3673mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.007g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.2)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 9)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.