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Potato vs. Miso — In-Depth Nutrition Comparison

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The main differences between potatoes and miso

  • Potatoes have more vitamin C; however, miso has more copper, manganese, vitamin K, iron, zinc, vitamin B2, phosphorus, and fiber.
  • Daily need coverage for sodium for miso is 162% higher.
  • Potatoes are lower in sodium.
  • Potatoes have a higher glycemic index than miso.

Food types used in this article are Potatoes, flesh and skin, raw and Miso.

Infographic

Potato 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +102.4%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +108.7%
Contains more CalciumCalcium +375%
Contains more IronIron +207.4%
Contains more CopperCopper +281.8%
Contains more ZincZinc +753.3%
Contains more PhosphorusPhosphorus +178.9%
Contains more ManganeseManganese +329.5%
Contains more SeleniumSelenium +1650%

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.
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Miso
8
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 B3Vitamin B3 +17.1%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +21%
Contains more Vitamin B2Vitamin B2 +628.1%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1365%
Contains more FolateFolate +26.7%
Contains more CholineCholine +496.7%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 WaterWater +84.2%
Contains more ProteinProtein +523.9%
Contains more FatsFats +6577.8%
Contains more CarbsCarbs +45.1%
Contains more OtherOther +1043.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -97.6%
Contains more Mono. FatMonounsaturated fat +55800%
Contains more Poly. FatPolyunsaturated fat +6766.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 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 +2207.7%
Contains more MaltoseMaltose +∞%
~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.
Potato Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Miso DV% diff.
Sodium 6mg 3728mg 162%
Copper 0.11mg 0.42mg 34%
Manganese 0.2mg 0.859mg 29%
Vitamin K 2µg 29.3µg 23%
Vitamin C 19.7mg 0mg 22%
Protein 2.05g 12.79g 21%
Zinc 0.3mg 2.56mg 21%
Iron 0.81mg 2.49mg 21%
Polyunsaturated fat 0.042g 2.884g 19%
Phosphorus 57mg 159mg 15%
Vitamin B2 0.032mg 0.233mg 15%
Fiber 2.1g 5.4g 13%
Selenium 0.4µg 7µg 12%
Choline 12.1mg 72.2mg 11%
Fats 0.09g 6.01g 9%
Vitamin B6 0.298mg 0.199mg 8%
Fructose 0.26g 6g 7%
Calories 77kcal 198kcal 6%
Magnesium 23mg 48mg 6%
Starch 15.29g 6%
Potassium 425mg 210mg 6%
Saturated fat 0.025g 1.025g 5%
Calcium 12mg 57mg 5%
Monounsaturated fat 0.002g 1.118g 3%
Carbs 17.49g 25.37g 3%
Vitamin B12 0µg 0.08µg 3%
Folate 15µg 19µg 1%
Vitamin B1 0.081mg 0.098mg 1%
Vitamin B5 0.295mg 0.337mg 1%
Vitamin B3 1.061mg 0.906mg 1%
Net carbs 15.39g 19.97g N/A
Sugar 0.82g 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0.01mg 0%
Tryptophan 0.021mg 0.155mg 0%
Threonine 0.067mg 0.479mg 0%
Isoleucine 0.066mg 0.508mg 0%
Leucine 0.098mg 0.82mg 0%
Lysine 0.107mg 0.478mg 0%
Methionine 0.032mg 0.129mg 0%
Phenylalanine 0.081mg 0.486mg 0%
Valine 0.103mg 0.547mg 0%
Histidine 0.035mg 0.243mg 0%

Which food is preferable for your diet?

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

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
17%
Potato
23%
Miso
Minerals Daily Need Coverage Score
19%
Potato
108%
Miso

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.38g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3722mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 1g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.2)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 25)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.