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Pistachio vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Miso

  • The amount of Vitamin B6, Copper, Vitamin B1, Phosphorus, Potassium, Fiber, Vitamin E, and Iron in Pistachio is higher than in Miso.
  • Miso covers your daily need of Sodium 162% more than Pistachio.
  • Pistachio contains 286 times more Vitamin E than Miso. While Pistachio contains 2.86mg of Vitamin E, Miso contains only 0.01mg.
  • The amount of Saturated Fat in Miso is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Miso.

Infographic

Pistachio vs Miso 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Miso
1
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%
Contains more MagnesiumMagnesium +152.1%
Contains more CalciumCalcium +84.2%
Contains more PotassiumPotassium +388.1%
Contains more IronIron +57.4%
Contains more CopperCopper +209.5%
Contains more PhosphorusPhosphorus +208.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +39.7%
Contains more ZincZinc +16.4%
~equal in Selenium ~7µg

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.
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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Miso
4
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +493.1%
Contains more Vitamin EVitamin E +28500%
Contains more Vitamin B1Vitamin B1 +787.8%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +754.3%
Contains more FolateFolate +168.4%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Miso
2
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
Contains more ProteinProtein +57.6%
Contains more FatsFats +654.1%
Contains more WaterWater +884.4%
Contains more OtherOther +329.9%
~equal in Carbs ~25.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Miso
1
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated Fat +1980.2%
Contains more Poly. FatPolyunsaturated fat +398.6%
Contains less Sat. FatSaturated Fat -82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +2400%
Contains more MaltoseMaltose +17.6%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Miso Opinion
Calories 560kcal 198kcal Pistachio
Protein 20.16g 12.79g Pistachio
Fats 45.32g 6.01g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 19.97g Miso
Carbs 27.17g 25.37g Pistachio
Magnesium 121mg 48mg Pistachio
Calcium 105mg 57mg Pistachio
Potassium 1025mg 210mg Pistachio
Iron 3.92mg 2.49mg Pistachio
Sugar 7.66g 6.2g Miso
Fiber 10.6g 5.4g Pistachio
Copper 1.3mg 0.42mg Pistachio
Zinc 2.2mg 2.56mg Miso
Starch 1.67g Pistachio
Phosphorus 490mg 159mg Pistachio
Sodium 1mg 3728mg Pistachio
Vitamin A 516IU 87IU Pistachio
Vitamin A 26µg 4µg Pistachio
Vitamin E 2.86mg 0.01mg Pistachio
Manganese 1.2mg 0.859mg Pistachio
Selenium 7µg 7µg
Vitamin B1 0.87mg 0.098mg Pistachio
Vitamin B2 0.16mg 0.233mg Miso
Vitamin B3 1.3mg 0.906mg Pistachio
Vitamin B5 0.52mg 0.337mg Pistachio
Vitamin B6 1.7mg 0.199mg Pistachio
Vitamin B12 0µg 0.08µg Miso
Vitamin K 29.3µg Miso
Folate 51µg 19µg Pistachio
Choline 72.2mg Miso
Saturated Fat 5.907g 1.025g Miso
Monounsaturated Fat 23.257g 1.118g Pistachio
Polyunsaturated fat 14.38g 2.884g Pistachio
Tryptophan 0.251mg 0.155mg Pistachio
Threonine 0.684mg 0.479mg Pistachio
Isoleucine 0.917mg 0.508mg Pistachio
Leucine 1.604mg 0.82mg Pistachio
Lysine 1.138mg 0.478mg Pistachio
Methionine 0.36mg 0.129mg Pistachio
Phenylalanine 1.092mg 0.486mg Pistachio
Valine 1.249mg 0.547mg Pistachio
Histidine 0.512mg 0.243mg Pistachio
Fructose 0.24g 6g Miso
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Pistachio
23%
Miso
Minerals Daily Need Coverage Score
125%
Pistachio
108%
Miso

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3727mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 33)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.8)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 1.46g)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 4.882g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.