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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 of Sodium 161% more than Yogurt.
  • Yogurt is lower in Sodium.

Miso and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Miso vs Yogurt 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
:
3
Yogurt
Contains more Iron +3457.1%
Contains more Magnesium +336.4%
Contains more Phosphorus +17.8%
Contains more Potassium +48.9%
Contains more Zinc +392.3%
Contains more Copper +2370.6%
Contains more Manganese +9444.4%
Contains more Calcium +93%
Contains less Sodium -99%
Contains more Selenium +38.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +3457.1%
Contains more Magnesium +336.4%
Contains more Phosphorus +17.8%
Contains more Potassium +48.9%
Contains more Zinc +392.3%
Contains more Copper +2370.6%
Contains more Manganese +9444.4%
Contains more Calcium +93%
Contains less Sodium -99%
Contains more Selenium +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.
Miso
8
:
2
Yogurt
Contains more Vitamin A +2075%
Contains more Vitamin B1 +326.1%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B6 +215.9%
Contains more Folate +171.4%
Contains more Choline +378.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B12 +837.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.331
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +2075%
Contains more Vitamin B1 +326.1%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B6 +215.9%
Contains more Folate +171.4%
Contains more Choline +378.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B12 +837.5%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.331

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
:
1
Yogurt
Contains more Protein +25.5%
Contains more Fats +1441%
Contains more Carbs +604.7%
Contains more Other +1679.2%
Contains more Water +97.8%
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
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +25.5%
Contains more Fats +1441%
Contains more Carbs +604.7%
Contains more Other +1679.2%
Contains more Water +97.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
1
Yogurt
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +23933.3%
Contains less Saturated Fat -88.6%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +23933.3%
Contains less Saturated Fat -88.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
2
Yogurt
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Miso Yogurt Opinion
Net carbs 19.97g 3.6g Miso
Protein 12.79g 10.19g Miso
Fats 6.01g 0.39g Miso
Carbs 25.37g 3.6g Miso
Calories 198kcal 59kcal Miso
Fructose 6g 0g Miso
Sugar 6.2g 3.24g Yogurt
Fiber 5.4g 0g Miso
Calcium 57mg 110mg Yogurt
Iron 2.49mg 0.07mg Miso
Magnesium 48mg 11mg Miso
Phosphorus 159mg 135mg Miso
Potassium 210mg 141mg Miso
Sodium 3728mg 36mg Yogurt
Zinc 2.56mg 0.52mg Miso
Copper 0.42mg 0.017mg Miso
Manganese 0.859mg 0.009mg Miso
Selenium 7µg 9.7µg Yogurt
Vitamin A 87IU 4IU Miso
Vitamin A RAE 4µg 1µg Miso
Vitamin E 0.01mg 0.01mg
Vitamin B1 0.098mg 0.023mg Miso
Vitamin B2 0.233mg 0.278mg Yogurt
Vitamin B3 0.906mg 0.208mg Miso
Vitamin B5 0.337mg 0.331mg Miso
Vitamin B6 0.199mg 0.063mg Miso
Folate 19µg 7µg Miso
Vitamin B12 0.08µg 0.75µg Yogurt
Choline 72.2mg 15.1mg Miso
Vitamin K 29.3µg 0µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Cholesterol 0mg 5mg Miso
Trans Fat 0g 0.006g Miso
Saturated Fat 1.025g 0.117g Yogurt
Monounsaturated Fat 1.118g 0.053g Miso
Polyunsaturated fat 2.884g 0.012g Miso
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Miso
17%
Yogurt
Minerals Daily Need Coverage Score
108%
Miso
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 3692mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.908g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 42)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.