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Egg vs. Miso — In-Depth Nutrition Comparison

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Differences between eggs and miso

  • Eggs have more copper, selenium, vitamin B12, choline, and vitamin B2, while miso has more manganese, vitamin K, and fiber.
  • Eggs' daily need coverage for copper is 176% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of miso is 61.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Miso.

Infographic

Egg 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Miso
Miso
6
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 CopperCopper +376.2%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +340%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +109.2%
Contains more ZincZinc +143.8%
Contains more ManganeseManganese +3203.8%
~equal in Phosphorus ~159mg

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.
Egg
Egg
7
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 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 DVitamin D +∞%
Contains more Vitamin AVitamin A +3625%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B5Vitamin B5 +314.8%
Contains more Vitamin B12Vitamin B12 +1287.5%
Contains more FolateFolate +131.6%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin B3Vitamin B3 +1315.6%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +9666.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Miso DV% diff.
Copper 2mg 0.42mg 176%
Sodium 124mg 3728mg 157%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 7µg 43%
Vitamin B12 1.11µg 0.08µg 43%
Choline 293.8mg 72.2mg 40%
Manganese 0.026mg 0.859mg 36%
Vitamin K 0.3µg 29.3µg 24%
Fiber 0g 5.4g 22%
Vitamin B2 0.513mg 0.233mg 22%
Vitamin B5 1.398mg 0.337mg 21%
Iron 1.19mg 2.49mg 16%
Vitamin A 149µg 4µg 16%
Zinc 1.05mg 2.56mg 14%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Saturated fat 3.267g 1.025g 10%
Polyunsaturated fat 1.414g 2.884g 10%
Magnesium 10mg 48mg 9%
Carbs 1.12g 25.37g 8%
Fructose 6g 8%
Fats 10.61g 6.01g 7%
Vitamin E 1.03mg 0.01mg 7%
Monounsaturated fat 4.077g 1.118g 7%
Vitamin B6 0.121mg 0.199mg 6%
Folate 44µg 19µg 6%
Vitamin B3 0.064mg 0.906mg 5%
Vitamin B1 0.066mg 0.098mg 3%
Calories 155kcal 198kcal 2%
Potassium 126mg 210mg 2%
Phosphorus 172mg 159mg 2%
Calcium 50mg 57mg 1%
Protein 12.58g 12.79g 0%
Protein per 100 calories 8.1g 6.5g N/A
Calories per 10 g protein 123kcal 155kcal N/A
Weight per 100 calories 65g 51g N/A
Unsaturated / Saturated Fat ratio 1.7 3.9 N/A
Net carbs 1.12g 19.97g N/A
Sugar 1.12g 6.2g N/A
Tryptophan 0.153mg 0.155mg 0%
Threonine 0.604mg 0.479mg 0%
Isoleucine 0.686mg 0.508mg 0%
Leucine 1.075mg 0.82mg 0%
Lysine 0.904mg 0.478mg 0%
Methionine 0.392mg 0.129mg 0%
Phenylalanine 0.668mg 0.486mg 0%
Valine 0.767mg 0.547mg 0%
Histidine 0.298mg 0.243mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +76.5%
Contains more WaterWater +73.5%
Contains more CarbsCarbs +2165.2%
Contains more OtherOther +1097.2%
~equal in Protein ~12.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Miso
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 more Mono. FatMonounsaturated fat +264.7%
Contains less Sat. FatSaturated fat -68.6%
Contains more Poly. FatPolyunsaturated fat +104%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.