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  6. Almonds vs. Miso

Almonds vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between almonds and miso

  • Almonds have more vitamin E, vitamin B2, copper, manganese, magnesium, phosphorus, fiber, and calcium, while miso has more vitamin K.
  • Almonds cover your daily need for vitamin E, 171% more than miso.
  • Almonds contain 6 times more magnesium than miso. While almonds contain 270mg of magnesium, miso contains only 48mg.
  • The amount of sodium in almonds is lower.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Nuts, almonds and Miso.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Miso
Miso
1
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 MagnesiumMagnesium +462.5%
Contains more CalciumCalcium +371.9%
Contains more PotassiumPotassium +249%
Contains more IronIron +49%
Contains more CopperCopper +145.5%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +202.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +153.7%
Contains more SeleniumSelenium +70.7%

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 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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Miso
Miso
4
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 +256200%
Contains more Vitamin B1Vitamin B1 +109.2%
Contains more Vitamin B2Vitamin B2 +388.4%
Contains more Vitamin B3Vitamin B3 +299.3%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more FolateFolate +131.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Miso DV% diff.
Vitamin E 25.63mg 0.01mg 171%
Sodium 1mg 3728mg 162%
Monounsaturated fat 31.551g 1.118g 76%
Vitamin B2 1.138mg 0.233mg 70%
Fats 49.93g 6.01g 68%
Copper 1.031mg 0.42mg 68%
Polyunsaturated fat 12.329g 2.884g 63%
Manganese 2.179mg 0.859mg 57%
Magnesium 270mg 48mg 53%
Phosphorus 481mg 159mg 46%
Fiber 12.5g 5.4g 28%
Vitamin K 0µg 29.3µg 24%
Calcium 269mg 57mg 21%
Calories 579kcal 198kcal 19%
Protein 21.15g 12.79g 17%
Vitamin B3 3.618mg 0.906mg 17%
Potassium 733mg 210mg 15%
Iron 3.71mg 2.49mg 15%
Saturated fat 3.802g 1.025g 13%
Vitamin B1 0.205mg 0.098mg 9%
Fructose 0.11g 6g 7%
Folate 44µg 19µg 6%
Zinc 3.12mg 2.56mg 5%
Selenium 4.1µg 7µg 5%
Vitamin B6 0.137mg 0.199mg 5%
Choline 52.1mg 72.2mg 4%
Vitamin B5 0.471mg 0.337mg 3%
Vitamin B12 0µg 0.08µg 3%
Carbs 21.55g 25.37g 1%
Protein per 100 calories 3.7g 6.5g N/A
Calories per 10 g protein 274kcal 155kcal N/A
Weight per 100 calories 17g 51g N/A
Unsaturated / Saturated Fat ratio 12 3.9 N/A
Net carbs 9.05g 19.97g N/A
Sugar 4.35g 6.2g N/A
Starch 0.72g 0%
Vitamin A 0µg 4µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.155mg 0%
Threonine 0.601mg 0.479mg 0%
Isoleucine 0.751mg 0.508mg 0%
Leucine 1.473mg 0.82mg 0%
Lysine 0.568mg 0.478mg 0%
Methionine 0.157mg 0.129mg 0%
Phenylalanine 1.132mg 0.486mg 0%
Valine 0.855mg 0.547mg 0%
Histidine 0.539mg 0.243mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +65.4%
Contains more FatsFats +730.8%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +875.5%
Contains more OtherOther +332.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +2722.1%
Contains more Poly. FatPolyunsaturated fat +327.5%
Contains less Sat. FatSaturated fat -73%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Miso
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 GalactoseGalactose +∞%
Contains more FructoseFructose +5354.5%
Contains more MaltoseMaltose +400%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.