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  6. Miso vs. White chocolate

Miso vs. White chocolate — In-Depth Nutrition Comparison

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How are miso and white chocolate different?

  • Miso is higher in copper, manganese, iron, fiber, vitamin K, and zinc; however, white chocolate is richer in vitamin B12 and calcium.
  • Daily need coverage for sodium for miso is 158% higher.
  • Miso contains 107 times more manganese than white chocolate. While miso contains 0.859mg of manganese, white chocolate contains only 0.008mg.
  • White chocolate has less sodium.
  • White chocolate has a lower glycemic index (41) than miso (61).

Miso and Candies, white chocolate are the varieties used in this article.

Infographic

Miso vs White chocolate 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
6
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +937.5%
Contains more CopperCopper +600%
Contains more ZincZinc +245.9%
Contains more ManganeseManganese +10637.5%
Contains more SeleniumSelenium +55.6%
Contains more CalciumCalcium +249.1%
Contains more PotassiumPotassium +36.2%
Contains more PhosphorusPhosphorus +10.7%
Contains less SodiumSodium -97.6%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin B6Vitamin B6 +255.4%
Contains more Vitamin KVitamin K +222%
Contains more FolateFolate +171.4%
Contains more CholineCholine +144.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin EVitamin E +9500%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B12Vitamin B12 +600%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso White chocolate DV% diff.
Sodium 3728mg 90mg 158%
Saturated fat 1.025g 19.412g 84%
Fats 6.01g 32.09g 40%
Copper 0.42mg 0.06mg 40%
Manganese 0.859mg 0.008mg 37%
Iron 2.49mg 0.24mg 28%
Fiber 5.4g 0.2g 21%
Monounsaturated fat 1.118g 9.097g 20%
Vitamin B12 0.08µg 0.56µg 20%
Calories 198kcal 539kcal 17%
Zinc 2.56mg 0.74mg 17%
Vitamin K 29.3µg 9.1µg 17%
Protein 12.79g 5.87g 14%
Calcium 57mg 199mg 14%
Polyunsaturated fat 2.884g 1.013g 12%
Carbs 25.37g 59.24g 11%
Vitamin B6 0.199mg 0.056mg 11%
Magnesium 48mg 12mg 9%
Choline 72.2mg 29.5mg 8%
Fructose 6g 8%
Cholesterol 0mg 21mg 7%
Vitamin E 0.01mg 0.96mg 6%
Selenium 7µg 4.5µg 5%
Vitamin B5 0.337mg 0.608mg 5%
Vitamin B2 0.233mg 0.282mg 4%
Folate 19µg 7µg 3%
Vitamin B1 0.098mg 0.063mg 3%
Phosphorus 159mg 176mg 2%
Potassium 210mg 286mg 2%
Vitamin A 4µg 9µg 1%
Vitamin B3 0.906mg 0.745mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 19.97g 59.04g N/A
Sugar 6.2g 59g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +117.9%
Contains more WaterWater +3209.2%
Contains more OtherOther +754%
Contains more FatsFats +433.9%
Contains more CarbsCarbs +133.5%

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% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +184.7%
Contains more Mono. FatMonounsaturated fat +713.7%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.