Miso vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between miso and yam
- Miso has more copper, iron, vitamin K, zinc, manganese, vitamin B2, and phosphorus, while yam has more vitamin C and potassium.
- Miso covers your daily need for sodium, 162% more than yam.
- Miso contains 13 times more vitamin K than yam. While miso contains 29.3µg of vitamin K, yam contains only 2.3µg.
- The amount of sodium in yam is lower.
These are the specific foods used in this comparison Miso and Yam, raw.
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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.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +235.3% |
| Contains more IronIron | +361.1% |
| Contains more CopperCopper | +136% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +189.1% |
| Contains more ManganeseManganese | +116.4% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +288.6% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin B2Vitamin B2 | +628.1% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1173.9% |
| Contains more CholineCholine | +337.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +75% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B6Vitamin B6 | +47.2% |
| Contains more FolateFolate | +21.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 3728mg | 9mg | 162% |
| Copper | 0.42mg | 0.178mg | 27% |
| Iron | 2.49mg | 0.54mg | 24% |
| Vitamin K | 29.3µg | 2.3µg | 23% |
| Protein | 12.79g | 1.53g | 23% |
| Zinc | 2.56mg | 0.24mg | 21% |
| Manganese | 0.859mg | 0.397mg | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Polyunsaturated fat | 2.884g | 0.076g | 19% |
| Potassium | 210mg | 816mg | 18% |
| Vitamin B2 | 0.233mg | 0.032mg | 15% |
| Phosphorus | 159mg | 55mg | 15% |
| Selenium | 7µg | 0.7µg | 11% |
| Choline | 72.2mg | 16.5mg | 10% |
| Fats | 6.01g | 0.17g | 9% |
| Fructose | 6g | 8% | |
| Vitamin B6 | 0.199mg | 0.293mg | 7% |
| Magnesium | 48mg | 21mg | 6% |
| Fiber | 5.4g | 4.1g | 5% |
| Calories | 198kcal | 118kcal | 4% |
| Saturated fat | 1.025g | 0.037g | 4% |
| Calcium | 57mg | 17mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Monounsaturated fat | 1.118g | 0.006g | 3% |
| Vitamin E | 0.01mg | 0.35mg | 2% |
| Vitamin B3 | 0.906mg | 0.552mg | 2% |
| Vitamin B1 | 0.098mg | 0.112mg | 1% |
| Folate | 19µg | 23µg | 1% |
| Carbs | 25.37g | 27.88g | 1% |
| Net carbs | 19.97g | 23.78g | N/A |
| Sugar | 6.2g | 0.5g | N/A |
| Vitamin A | 4µg | 7µg | 0% |
| Vitamin B5 | 0.337mg | 0.314mg | 0% |
| Tryptophan | 0.155mg | 0.012mg | 0% |
| Threonine | 0.479mg | 0.054mg | 0% |
| Isoleucine | 0.508mg | 0.052mg | 0% |
| Leucine | 0.82mg | 0.096mg | 0% |
| Lysine | 0.478mg | 0.059mg | 0% |
| Methionine | 0.129mg | 0.021mg | 0% |
| Phenylalanine | 0.486mg | 0.071mg | 0% |
| Valine | 0.547mg | 0.062mg | 0% |
| Histidine | 0.243mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +735.9% |
| Contains more FatsFats | +3435.3% |
| Contains more OtherOther | +1462.2% |
| Contains more WaterWater | +61.8% |
~equal in
Carbs
~27.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18533.3% |
| Contains more Poly. FatPolyunsaturated fat | +3694.7% |
| Contains less Sat. FatSaturated fat | -96.4% |