Miso vs. Yogurt — In-Depth Nutrition Comparison
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How are miso and yogurt different?
- Miso is richer in copper, manganese, iron, vitamin K, fiber, zinc, vitamin B6, and choline, while yogurt is higher in vitamin B12.
- Miso covers your daily need for sodium, 161% more than yogurt.
- Yogurt is lower in sodium.
- Miso has a higher glycemic index (61) than yogurt (19).
Miso and Yogurt, Greek, plain, nonfat types were used in this article.
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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 | +336.4% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +3457.1% |
| Contains more CopperCopper | +2370.6% |
| Contains more ZincZinc | +392.3% |
| Contains more PhosphorusPhosphorus | +17.8% |
| Contains more ManganeseManganese | +9444.4% |
| Contains more CalciumCalcium | +93% |
| Contains less SodiumSodium | -99% |
| Contains more SeleniumSelenium | +38.6% |
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.
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +326.1% |
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B6Vitamin B6 | +215.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +171.4% |
| Contains more CholineCholine | +378.1% |
| Contains more Vitamin B2Vitamin B2 | +19.3% |
| Contains more Vitamin B12Vitamin B12 | +837.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.5% |
| Contains more FatsFats | +1441% |
| Contains more CarbsCarbs | +604.7% |
| Contains more OtherOther | +1679.2% |
| Contains more WaterWater | +97.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2009.4% |
| Contains more Poly. FatPolyunsaturated fat | +23933.3% |
| Contains less Sat. FatSaturated fat | -88.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 3728mg | 36mg | 161% |
| Copper | 0.42mg | 0.017mg | 45% |
| Manganese | 0.859mg | 0.009mg | 37% |
| Iron | 2.49mg | 0.07mg | 30% |
| Vitamin B12 | 0.08µg | 0.75µg | 28% |
| Vitamin K | 29.3µg | 0µg | 24% |
| Fiber | 5.4g | 0g | 22% |
| Polyunsaturated fat | 2.884g | 0.012g | 19% |
| Zinc | 2.56mg | 0.52mg | 19% |
| Choline | 72.2mg | 15.1mg | 10% |
| Vitamin B6 | 0.199mg | 0.063mg | 10% |
| Fats | 6.01g | 0.39g | 9% |
| Magnesium | 48mg | 11mg | 9% |
| Fructose | 6g | 0g | 8% |
| Calories | 198kcal | 59kcal | 7% |
| Carbs | 25.37g | 3.6g | 7% |
| Vitamin B1 | 0.098mg | 0.023mg | 6% |
| Protein | 12.79g | 10.19g | 5% |
| Calcium | 57mg | 110mg | 5% |
| Selenium | 7µg | 9.7µg | 5% |
| Saturated fat | 1.025g | 0.117g | 4% |
| Vitamin B3 | 0.906mg | 0.208mg | 4% |
| Vitamin B2 | 0.233mg | 0.278mg | 3% |
| Phosphorus | 159mg | 135mg | 3% |
| Folate | 19µg | 7µg | 3% |
| Monounsaturated fat | 1.118g | 0.053g | 3% |
| Potassium | 210mg | 141mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Net carbs | 19.97g | 3.6g | N/A |
| Sugar | 6.2g | 3.24g | N/A |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin A | 4µg | 1µg | 0% |
| Vitamin B5 | 0.337mg | 0.331mg | 0% |
| Trans fat | 0g | 0.006g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
108%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 3692mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.908g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 42)
Which food is cheaper?
Yogurt is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Miso is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins