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  6. Olive vs. Miso

Olive vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between Olive and Miso

  • Olive has less Manganese, Vitamin K, Phosphorus, Zinc, Copper, Vitamin B2, Vitamin B6, Choline, and Selenium.
  • Miso covers your daily Sodium needs 130% more than Olive.
  • Olive has less Sodium.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Miso.

Infographic

Olive vs Miso 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.
Olive
Olive
3
:
7
Miso
Miso
Contains more Calcium +54.4%
Contains more Iron +32.5%
Contains less Sodium -80.3%
Contains more Magnesium +1100%
Contains more Phosphorus +5200%
Contains more Potassium +2525%
Contains more Zinc +1063.6%
Contains more Copper +67.3%
Contains more Manganese +4195%
Contains more Selenium +677.8%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +54.4%
Contains more Iron +32.5%
Contains less Sodium -80.3%
Contains more Magnesium +1100%
Contains more Phosphorus +5200%
Contains more Potassium +2525%
Contains more Zinc +1063.6%
Contains more Copper +67.3%
Contains more Manganese +4195%
Contains more Selenium +677.8%

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.
Olive
Olive
3
:
8
Miso
Miso
Contains more Vitamin A +363.2%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2348.6%
Contains more Vitamin B5 +2146.7%
Contains more Vitamin B6 +2111.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1992.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +363.2%
Contains more Vitamin E +16400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2348.6%
Contains more Vitamin B5 +2146.7%
Contains more Vitamin B6 +2111.1%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1992.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Miso
Miso
Contains more Fats +77.7%
Contains more Water +85.9%
Contains more Protein +1422.6%
Contains more Carbs +305.3%
Contains more Other +474.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Miso
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 Fats +77.7%
Contains more Water +85.9%
Contains more Protein +1422.6%
Contains more Carbs +305.3%
Contains more Other +474.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Miso
Miso
Contains more Monounsaturated Fat +605.5%
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +216.6%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +605.5%
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +216.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Miso Opinion
Net carbs 3.06g 19.97g Miso
Protein 0.84g 12.79g Miso
Fats 10.68g 6.01g Olive
Carbs 6.26g 25.37g Miso
Calories 115kcal 198kcal Miso
Fructose 6g Miso
Sugar 0g 6.2g Olive
Fiber 3.2g 5.4g Miso
Calcium 88mg 57mg Olive
Iron 3.3mg 2.49mg Olive
Magnesium 4mg 48mg Miso
Phosphorus 3mg 159mg Miso
Potassium 8mg 210mg Miso
Sodium 735mg 3728mg Olive
Zinc 0.22mg 2.56mg Miso
Copper 0.251mg 0.42mg Miso
Manganese 0.02mg 0.859mg Miso
Selenium 0.9µg 7µg Miso
Vitamin A 403IU 87IU Olive
Vitamin A RAE 20µg 4µg Olive
Vitamin E 1.65mg 0.01mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.098mg Miso
Vitamin B2 0mg 0.233mg Miso
Vitamin B3 0.037mg 0.906mg Miso
Vitamin B5 0.015mg 0.337mg Miso
Vitamin B6 0.009mg 0.199mg Miso
Folate 0µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 1.4µg 29.3µg Miso
Tryptophan 0.155mg Miso
Threonine 0.026mg 0.479mg Miso
Isoleucine 0.031mg 0.508mg Miso
Leucine 0.05mg 0.82mg Miso
Lysine 0.032mg 0.478mg Miso
Methionine 0.012mg 0.129mg Miso
Phenylalanine 0.029mg 0.486mg Miso
Valine 0.038mg 0.547mg Miso
Histidine 0.023mg 0.243mg Miso
Saturated Fat 1.415g 1.025g Miso
Monounsaturated Fat 7.888g 1.118g Olive
Polyunsaturated fat 0.911g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Miso
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
6%
Olive
22%
Miso
Minerals Daily Need Coverage Score
35%
Olive
108%
Miso

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 2993mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.39g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 61)
Which food is cheaper?
Miso
Miso is cheaper (difference - $0.1)
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
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.