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Prunes vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between prunes and miso

  • Prunes have more vitamin K, potassium, and vitamin A, while miso has more manganese, iron, zinc, copper, phosphorus, and selenium.
  • Miso covers your daily need for sodium, 162% more than prunes.
  • Prunes contain 9 times more vitamin A than miso. While prunes contain 781IU of vitamin A, miso contains only 87IU.
  • The amount of sodium in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of miso is 61.

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

Infographic

Prunes 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.
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Miso
8
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 PotassiumPotassium +248.6%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +17.1%
Contains more CalciumCalcium +32.6%
Contains more IronIron +167.7%
Contains more CopperCopper +49.5%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +130.4%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +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
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Miso
5
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +875%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin KVitamin K +103.1%
Contains more Vitamin B1Vitamin B1 +92.2%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +614.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.199mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Miso
2
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 less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +2009.4%
Contains more Poly. FatPolyunsaturated fat +4551.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
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
Miso
1
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 +107.5%
Contains more MaltoseMaltose +233.3%
~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.
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 DV% diff.
Sodium 2mg 3728mg 162%
Vitamin K 59.5µg 29.3µg 25%
Manganese 0.299mg 0.859mg 24%
Protein 2.18g 12.79g 21%
Iron 0.93mg 2.49mg 20%
Polyunsaturated fat 0.062g 2.884g 19%
Zinc 0.44mg 2.56mg 19%
Potassium 732mg 210mg 15%
Copper 0.281mg 0.42mg 15%
Phosphorus 69mg 159mg 13%
Carbs 63.88g 25.37g 13%
Selenium 0.3µg 7µg 12%
Choline 10.1mg 72.2mg 11%
Fats 0.38g 6.01g 9%
Fructose 12.45g 6g 8%
Fiber 7.1g 5.4g 7%
Vitamin B3 1.882mg 0.906mg 6%
Saturated fat 0.088g 1.025g 4%
Vitamin B2 0.186mg 0.233mg 4%
Folate 4µg 19µg 4%
Vitamin B1 0.051mg 0.098mg 4%
Vitamin A 39µg 4µg 4%
Vitamin E 0.43mg 0.01mg 3%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 0.053g 1.118g 3%
Magnesium 41mg 48mg 2%
Calories 240kcal 198kcal 2%
Vitamin B5 0.422mg 0.337mg 2%
Starch 5.11g 2%
Calcium 43mg 57mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 19.97g N/A
Sugar 38.13g 6.2g N/A
Vitamin B6 0.205mg 0.199mg 0%
Tryptophan 0.025mg 0.155mg 0%
Threonine 0.049mg 0.479mg 0%
Isoleucine 0.041mg 0.508mg 0%
Leucine 0.066mg 0.82mg 0%
Lysine 0.05mg 0.478mg 0%
Methionine 0.016mg 0.129mg 0%
Phenylalanine 0.052mg 0.486mg 0%
Valine 0.056mg 0.547mg 0%
Histidine 0.027mg 0.243mg 0%

Which food is preferable for your diet?

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

People also compare

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
26%
Prunes
23%
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.