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Prunes vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Miso

  • Prunes has more Vitamin K, and Potassium, while Miso has more Manganese, Iron, Zinc, Copper, Phosphorus, Selenium, and Choline.
  • Miso covers your daily need of Sodium 162% more than Prunes.
  • Prunes contains 3 times more Potassium than Miso. While Prunes contains 732mg of Potassium, Miso contains only 210mg.
  • The amount of Sodium in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Miso.

Infographic

Prunes 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.
Prunes
2
:
8
Miso
Contains more Potassium +248.6%
Contains less Sodium -99.9%
Contains more Calcium +32.6%
Contains more Iron +167.7%
Contains more Magnesium +17.1%
Contains more Phosphorus +130.4%
Contains more Zinc +481.8%
Contains more Copper +49.5%
Contains more Manganese +187.3%
Contains more Selenium +2233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +248.6%
Contains less Sodium -99.9%
Contains more Calcium +32.6%
Contains more Iron +167.7%
Contains more Magnesium +17.1%
Contains more Phosphorus +130.4%
Contains more Zinc +481.8%
Contains more Copper +49.5%
Contains more Manganese +187.3%
Contains more Selenium +2233.3%

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.
Prunes
7
:
4
Miso
Contains more Vitamin A +797.7%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +25.2%
Contains more Vitamin K +103.1%
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +25.3%
Contains more Folate +375%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.199
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +797.7%
Contains more Vitamin E +4200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +107.7%
Contains more Vitamin B5 +25.2%
Contains more Vitamin K +103.1%
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +25.3%
Contains more Folate +375%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.199

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
:
4
Miso
Contains more Carbs +151.8%
Contains more Protein +486.7%
Contains more Fats +1481.6%
Contains more Water +39.1%
Contains more Other +385.2%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
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 Carbs +151.8%
Contains more Protein +486.7%
Contains more Fats +1481.6%
Contains more Water +39.1%
Contains more Other +385.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
2
Miso
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +4551.6%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +4551.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
:
1
Miso
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.5%
Contains more Maltose +233.3%
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +107.5%
Contains more Maltose +233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Miso Opinion
Net carbs 56.78g 19.97g Prunes
Protein 2.18g 12.79g Miso
Fats 0.38g 6.01g Miso
Carbs 63.88g 25.37g Prunes
Calories 240kcal 198kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 6g Prunes
Sugar 38.13g 6.2g Miso
Fiber 7.1g 5.4g Prunes
Calcium 43mg 57mg Miso
Iron 0.93mg 2.49mg Miso
Magnesium 41mg 48mg Miso
Phosphorus 69mg 159mg Miso
Potassium 732mg 210mg Prunes
Sodium 2mg 3728mg Prunes
Zinc 0.44mg 2.56mg Miso
Copper 0.281mg 0.42mg Miso
Manganese 0.299mg 0.859mg Miso
Selenium 0.3µg 7µg Miso
Vitamin A 781IU 87IU Prunes
Vitamin A RAE 39µg 4µg Prunes
Vitamin E 0.43mg 0.01mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.098mg Miso
Vitamin B2 0.186mg 0.233mg Miso
Vitamin B3 1.882mg 0.906mg Prunes
Vitamin B5 0.422mg 0.337mg Prunes
Vitamin B6 0.205mg 0.199mg Prunes
Folate 4µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 59.5µg 29.3µg Prunes
Tryptophan 0.025mg 0.155mg Miso
Threonine 0.049mg 0.479mg Miso
Isoleucine 0.041mg 0.508mg Miso
Leucine 0.066mg 0.82mg Miso
Lysine 0.05mg 0.478mg Miso
Methionine 0.016mg 0.129mg Miso
Phenylalanine 0.052mg 0.486mg Miso
Valine 0.056mg 0.547mg Miso
Histidine 0.027mg 0.243mg Miso
Saturated Fat 0.088g 1.025g Prunes
Monounsaturated Fat 0.053g 1.118g Miso
Polyunsaturated fat 0.062g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
22%
Miso
Minerals Daily Need Coverage Score
32%
Prunes
108%
Miso

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3726mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.937g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 32)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1.4)
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 31.93g)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.