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Yogurt vs. Miso — In-Depth Nutrition Comparison

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How are Yogurt and Miso different?

  • Yogurt is richer in Vitamin B12, while Miso is higher in Copper, Manganese, Iron, Vitamin K, Fiber, Zinc, Vitamin B6, and Choline.
  • Miso covers your daily need of Sodium 161% more than Yogurt.
  • Yogurt contains 9 times more Vitamin B12 than Miso. Yogurt contains 0.75µg of Vitamin B12, while Miso contains 0.08µg.
  • Yogurt is lower in Sodium.

Yogurt, Greek, plain, nonfat and Miso types were used in this article.

Infographic

Yogurt 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.
Yogurt
3
:
7
Miso
Contains more Calcium +93%
Contains less Sodium -99%
Contains more Selenium +38.6%
Contains more Iron +3457.1%
Contains more Magnesium +336.4%
Contains more Phosphorus +17.8%
Contains more Potassium +48.9%
Contains more Zinc +392.3%
Contains more Copper +2370.6%
Contains more Manganese +9444.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +93%
Contains less Sodium -99%
Contains more Selenium +38.6%
Contains more Iron +3457.1%
Contains more Magnesium +336.4%
Contains more Phosphorus +17.8%
Contains more Potassium +48.9%
Contains more Zinc +392.3%
Contains more Copper +2370.6%
Contains more Manganese +9444.4%

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.
Yogurt
2
:
8
Miso
Contains more Vitamin B2 +19.3%
Contains more Vitamin B12 +837.5%
Contains more Vitamin A +2075%
Contains more Vitamin B1 +326.1%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B6 +215.9%
Contains more Folate +171.4%
Contains more Choline +378.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.337
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin B2 +19.3%
Contains more Vitamin B12 +837.5%
Contains more Vitamin A +2075%
Contains more Vitamin B1 +326.1%
Contains more Vitamin B3 +335.6%
Contains more Vitamin B6 +215.9%
Contains more Folate +171.4%
Contains more Choline +378.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.337

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
:
4
Miso
Contains more Water +97.8%
Contains more Protein +25.5%
Contains more Fats +1441%
Contains more Carbs +604.7%
Contains more Other +1679.2%
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 Water +97.8%
Contains more Protein +25.5%
Contains more Fats +1441%
Contains more Carbs +604.7%
Contains more Other +1679.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
:
2
Miso
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +23933.3%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -88.6%
Contains more Monounsaturated Fat +2009.4%
Contains more Polyunsaturated fat +23933.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
:
2
Miso
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 Lactose +∞%
Contains more Galactose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Miso Opinion
Net carbs 3.6g 19.97g Miso
Protein 10.19g 12.79g Miso
Fats 0.39g 6.01g Miso
Carbs 3.6g 25.37g Miso
Calories 59kcal 198kcal Miso
Fructose 0g 6g Miso
Sugar 3.24g 6.2g Yogurt
Fiber 0g 5.4g Miso
Calcium 110mg 57mg Yogurt
Iron 0.07mg 2.49mg Miso
Magnesium 11mg 48mg Miso
Phosphorus 135mg 159mg Miso
Potassium 141mg 210mg Miso
Sodium 36mg 3728mg Yogurt
Zinc 0.52mg 2.56mg Miso
Copper 0.017mg 0.42mg Miso
Manganese 0.009mg 0.859mg Miso
Selenium 9.7µg 7µg Yogurt
Vitamin A 4IU 87IU Miso
Vitamin A RAE 1µg 4µg Miso
Vitamin E 0.01mg 0.01mg
Vitamin B1 0.023mg 0.098mg Miso
Vitamin B2 0.278mg 0.233mg Yogurt
Vitamin B3 0.208mg 0.906mg Miso
Vitamin B5 0.331mg 0.337mg Miso
Vitamin B6 0.063mg 0.199mg Miso
Folate 7µg 19µg Miso
Vitamin B12 0.75µg 0.08µg Yogurt
Choline 15.1mg 72.2mg Miso
Vitamin K 0µg 29.3µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Cholesterol 5mg 0mg Miso
Trans Fat 0.006g 0g Miso
Saturated Fat 0.117g 1.025g Yogurt
Monounsaturated Fat 0.053g 1.118g Miso
Polyunsaturated fat 0.012g 2.884g Miso
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
23%
Miso
Minerals Daily Need Coverage Score
19%
Yogurt
108%
Miso

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 3692mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.908g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 42)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 5mg)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.