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Spread vs. Miso — In-Depth Nutrition Comparison

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What are the differences between spread and miso?

  • Spread is higher in vitamin A, vitamin E, and monounsaturated fat, yet miso is higher in phosphorus, fiber, vitamin K, and potassium.
  • Miso's daily need coverage for sodium is 129% more.
  • Spread has 170 times more vitamin E than miso. While spread has 1.7mg of vitamin E, miso has only 0.01mg.
  • The amount of saturated fat in miso is lower.
  • The glycemic index of spread is lower.

We used Margarine-like spread, SMART BEAT Super Light without saturated fat and Miso types in this article.

Infographic

Spread 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.
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Miso
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 -79.7%
Contains more PotassiumPotassium +1650%
Contains more PhosphorusPhosphorus +∞%

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.
Spread
Spread
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 34% 0% 0% 0% 0% 0% 0% 31% 0%
Miso
Miso
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin EVitamin E +16900%
Contains more Vitamin KVitamin K +138.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spread Miso DV% diff.
Sodium 755mg 3728mg 129%
Copper 0.42mg 47%
Manganese 0.859mg 37%
Iron 2.49mg 31%
Protein 0g 12.79g 26%
Zinc 2.56mg 23%
Phosphorus 0mg 159mg 23%
Fiber 0g 5.4g 22%
Vitamin B2 0.233mg 18%
Fats 17.1g 6.01g 17%
Monounsaturated fat 7.6g 1.118g 16%
Vitamin B6 0.199mg 15%
Vitamin K 12.3µg 29.3µg 14%
Selenium 7µg 13%
Choline 72.2mg 13%
Magnesium 48mg 11%
Vitamin E 1.7mg 0.01mg 11%
Carbs 0g 25.37g 8%
Vitamin B1 0.098mg 8%
Fructose 6g 8%
Vitamin B5 0.337mg 7%
Polyunsaturated fat 3.98g 2.884g 7%
Calcium 57mg 6%
Potassium 12mg 210mg 6%
Vitamin B3 0.906mg 6%
Folate 19µg 5%
Saturated fat 2.22g 1.025g 5%
Vitamin B12 0.08µg 3%
Calories 158kcal 198kcal 2%
Protein per 100 calories 0g 6.5g N/A
Calories per 10 g protein 155kcal N/A
Weight per 100 calories 63g 51g N/A
Unsaturated / Saturated Fat ratio 5.2 3.9 N/A
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin A 4µg 0%
Trans fat 2.45g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Miso
Miso
3
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 +184.5%
Contains more WaterWater +87.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +518.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Miso
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 +579.8%
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -53.8%

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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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.