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Mayonnaise vs. Miso — In-Depth Nutrition Comparison

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What are the differences between Mayonnaise and Miso?

  • Mayonnaise is higher in Vitamin K, and Vitamin E, yet Miso is higher in Copper, Manganese, Iron, Zinc, Fiber, and Phosphorus.
  • Miso's daily need coverage for Sodium is 134% more.
  • Mayonnaise has 328 times more Vitamin E than Miso. While Mayonnaise has 3.28mg of Vitamin E, Miso has only 0.01mg.
  • The amount of Saturated Fat in Miso is lower.

We used Salad dressing, mayonnaise, regular and Miso types in this article.

Infographic

Mayonnaise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Miso
9
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 less SodiumSodium -83%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +612.5%
Contains more PotassiumPotassium +950%
Contains more IronIron +1085.7%
Contains more CopperCopper +2110.5%
Contains more ZincZinc +1606.7%
Contains more PhosphorusPhosphorus +657.1%
Contains more ManganeseManganese +12171.4%
Contains more SeleniumSelenium +204.3%

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.
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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin EVitamin E +32700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +50%
Contains more Vitamin KVitamin K +456.3%
Contains more Vitamin AVitamin A +33.8%
Contains more Vitamin B1Vitamin B1 +880%
Contains more Vitamin B2Vitamin B2 +1126.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin B6Vitamin B6 +2387.5%
Contains more FolateFolate +280%
Contains more CholineCholine +111.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +1145.4%
Contains more ProteinProtein +1232.3%
Contains more CarbsCarbs +4350.9%
Contains more WaterWater +98.7%
Contains more OtherOther +550.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 +1406.5%
Contains more Poly. FatPolyunsaturated fat +1449.6%
Contains less Sat. FatSaturated Fat -91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +11900%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~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.
Mayonnaise Miso
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Miso Opinion
Calories 680kcal 198kcal Mayonnaise
Protein 0.96g 12.79g Miso
Fats 74.85g 6.01g Mayonnaise
Net carbs 0.57g 19.97g Miso
Carbs 0.57g 25.37g Miso
Cholesterol 42mg 0mg Miso
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 48mg Miso
Calcium 8mg 57mg Miso
Potassium 20mg 210mg Miso
Iron 0.21mg 2.49mg Miso
Sugar 0.57g 6.2g Mayonnaise
Fiber 0g 5.4g Miso
Copper 0.019mg 0.42mg Miso
Zinc 0.15mg 2.56mg Miso
Phosphorus 21mg 159mg Miso
Sodium 635mg 3728mg Mayonnaise
Vitamin A 65IU 87IU Miso
Vitamin A 16µg 4µg Mayonnaise
Vitamin E 3.28mg 0.01mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 0.859mg Miso
Selenium 2.3µg 7µg Miso
Vitamin B1 0.01mg 0.098mg Miso
Vitamin B2 0.019mg 0.233mg Miso
Vitamin B3 0mg 0.906mg Miso
Vitamin B5 0.172mg 0.337mg Miso
Vitamin B6 0.008mg 0.199mg Miso
Vitamin B12 0.12µg 0.08µg Mayonnaise
Vitamin K 163µg 29.3µg Mayonnaise
Folate 5µg 19µg Miso
Trans Fat 0.187g 0g Miso
Choline 34.2mg 72.2mg Miso
Saturated Fat 11.703g 1.025g Miso
Monounsaturated Fat 16.843g 1.118g Mayonnaise
Polyunsaturated fat 44.69g 2.884g Mayonnaise
Tryptophan 0.017mg 0.155mg Miso
Threonine 0.055mg 0.479mg Miso
Isoleucine 0.065mg 0.508mg Miso
Leucine 0.095mg 0.82mg Miso
Lysine 0.072mg 0.478mg Miso
Methionine 0.035mg 0.129mg Miso
Phenylalanine 0.057mg 0.486mg Miso
Valine 0.074mg 0.547mg Miso
Histidine 0.026mg 0.243mg Miso
Fructose 0.05g 6g Miso
Omega-3 - DHA 0.005g 0g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise 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
41%
Mayonnaise
23%
Miso
Minerals Daily Need Coverage Score
13%
Mayonnaise
108%
Miso

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 10.678g)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 61)
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 is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 5.63g)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 3093mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $2.8)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.