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Miso vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between miso and Swiss cheese

  • Miso has more copper, manganese, and iron; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Miso's daily need coverage for sodium is 154% more.
  • Miso contains 33 times more manganese than Swiss cheese. Miso contains 0.859mg of manganese, while Swiss cheese contains 0.026mg.
  • Swiss cheese contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Miso and Cheese, swiss.

Infographic

Miso vs Swiss cheese 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
5
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +1815.4%
Contains more CopperCopper +793.6%
Contains more ManganeseManganese +3203.8%
Contains more CalciumCalcium +1461.4%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +261%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +328.6%

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
6
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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +790.9%
Contains more Vitamin B3Vitamin B3 +1315.6%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin KVitamin K +1992.9%
Contains more FolateFolate +90%
Contains more CholineCholine +365.8%
Contains more Vitamin AVitamin A +7100%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B12Vitamin B12 +3725%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg

All nutrients comparison - raw data values

Nutrient Miso Swiss cheese DV% diff.
Sodium 3728mg 187mg 154%
Vitamin B12 0.08µg 3.06µg 124%
Calcium 57mg 890mg 83%
Saturated fat 1.025g 18.227g 78%
Phosphorus 159mg 574mg 59%
Selenium 7µg 30µg 42%
Copper 0.42mg 0.047mg 41%
Fats 6.01g 30.99g 38%
Manganese 0.859mg 0.026mg 36%
Vitamin A 4µg 288µg 32%
Cholesterol 0mg 93mg 31%
Iron 2.49mg 0.13mg 30%
Protein 12.79g 26.96g 28%
Vitamin K 29.3µg 1.4µg 23%
Fiber 5.4g 0g 22%
Monounsaturated fat 1.118g 8.046g 17%
Zinc 2.56mg 4.37mg 16%
Choline 72.2mg 15.5mg 10%
Vitamin B6 0.199mg 0.071mg 10%
Polyunsaturated fat 2.884g 1.341g 10%
Calories 198kcal 393kcal 10%
Carbs 25.37g 1.44g 8%
Fructose 6g 0g 8%
Vitamin B1 0.098mg 0.011mg 7%
Vitamin B2 0.233mg 0.302mg 5%
Vitamin B3 0.906mg 0.064mg 5%
Vitamin E 0.01mg 0.6mg 4%
Potassium 210mg 72mg 4%
Magnesium 48mg 33mg 4%
Folate 19µg 10µg 2%
Net carbs 19.97g 1.44g N/A
Sugar 6.2g 0g N/A
Vitamin B5 0.337mg 0.353mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.155mg 0.401mg 0%
Threonine 0.479mg 1.038mg 0%
Isoleucine 0.508mg 1.537mg 0%
Leucine 0.82mg 2.959mg 0%
Lysine 0.478mg 2.585mg 0%
Methionine 0.129mg 0.784mg 0%
Phenylalanine 0.486mg 1.662mg 0%
Valine 0.547mg 2.139mg 0%
Histidine 0.243mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +1661.8%
Contains more WaterWater +14.3%
Contains more OtherOther +329.9%
Contains more ProteinProtein +110.8%
Contains more FatsFats +415.6%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +115.1%
Contains more Mono. FatMonounsaturated fat +619.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.