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Miso vs. Tomato paste — In-Depth Nutrition Comparison

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How are miso and tomato paste different?

  • Miso is richer in manganese, zinc, vitamin K, and phosphorus, while tomato paste is higher in vitamin A, vitamin E, vitamin C, potassium, and vitamin B3.
  • Miso covers your daily need for sodium, 160% more than tomato paste.
  • Miso contains 4 times more zinc than tomato paste. Miso contains 2.56mg of zinc, while tomato paste contains 0.63mg.
  • Tomato paste is lower in sodium.
  • Miso has a higher glycemic index (61) than tomato paste (45).

Miso and Tomato products, canned, paste, without salt added types were used in this article.

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Miso vs Tomato paste infographic
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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
7
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +58.3%
Contains more CopperCopper +15.1%
Contains more ZincZinc +306.3%
Contains more PhosphorusPhosphorus +91.6%
Contains more ManganeseManganese +184.4%
Contains more SeleniumSelenium +32.1%
Contains more PotassiumPotassium +382.9%
Contains more IronIron +19.7%
Contains less SodiumSodium -98.4%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin B5Vitamin B5 +137.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +157%
Contains more FolateFolate +58.3%
Contains more CholineCholine +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +42900%
Contains more Vitamin B3Vitamin B3 +239.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg

All nutrients comparison - raw data values

Nutrient Miso Tomato paste DV% diff.
Sodium 3728mg 59mg 160%
Vitamin E 0.01mg 4.3mg 29%
Manganese 0.859mg 0.302mg 24%
Vitamin C 0mg 21.9mg 24%
Potassium 210mg 1014mg 24%
Polyunsaturated fat 2.884g 0.16g 18%
Zinc 2.56mg 0.63mg 18%
Protein 12.79g 4.32g 17%
Vitamin K 29.3µg 11.4µg 15%
Vitamin B3 0.906mg 3.076mg 14%
Phosphorus 159mg 83mg 11%
Fats 6.01g 0.47g 9%
Vitamin A 4µg 76µg 8%
Calories 198kcal 82kcal 6%
Vitamin B2 0.233mg 0.153mg 6%
Copper 0.42mg 0.365mg 6%
Iron 2.49mg 2.98mg 6%
Choline 72.2mg 38.5mg 6%
Fiber 5.4g 4.1g 5%
Saturated fat 1.025g 0.1g 4%
Vitamin B5 0.337mg 0.142mg 4%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 1.118g 0.067g 3%
Vitamin B1 0.098mg 0.06mg 3%
Selenium 7µg 5.3µg 3%
Folate 19µg 12µg 2%
Calcium 57mg 36mg 2%
Carbs 25.37g 18.91g 2%
Vitamin B6 0.199mg 0.216mg 1%
Magnesium 48mg 42mg 1%
Net carbs 19.97g 14.81g N/A
Sugar 6.2g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.155mg 0.031mg 0%
Threonine 0.479mg 0.133mg 0%
Isoleucine 0.508mg 0.089mg 0%
Leucine 0.82mg 0.124mg 0%
Lysine 0.478mg 0.134mg 0%
Methionine 0.129mg 0.027mg 0%
Phenylalanine 0.486mg 0.13mg 0%
Valine 0.547mg 0.088mg 0%
Histidine 0.243mg 0.071mg 0%
Fructose 6g 5.85g 0%

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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +196.1%
Contains more FatsFats +1178.7%
Contains more CarbsCarbs +34.2%
Contains more OtherOther +357.5%
Contains more WaterWater +70.9%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +1568.7%
Contains more Poly. FatPolyunsaturated fat +1702.5%
Contains less Sat. FatSaturated fat -90.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +40%
~equal in Fructose ~5.85g
~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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.