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  6. Margarine vs. Miso

Margarine vs. Miso — In-Depth Nutrition Comparison

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How are margarine and miso different?

  • Margarine is higher in vitamin A, vitamin E, and vitamin K; however, miso is richer in copper, iron, zinc, phosphorus, and fiber.
  • Daily need coverage for sodium for miso is 162% higher.
  • Margarine contains 900 times more vitamin E than miso. While margarine contains 9mg of vitamin E, miso contains only 0.01mg.
  • Miso has less saturated fat.
  • Margarine has a lower glycemic index (0) than miso (61).

Margarine, regular, 80% fat, composite, stick, without salt and Miso are the varieties used in this article.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 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 -99.9%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +1066.7%
Contains more IronIron +4050%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3080%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Miso
Miso
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +20375%
Contains more Vitamin EVitamin E +89900%
Contains more Vitamin B12Vitamin B12 +25%
Contains more Vitamin KVitamin K +217.4%
Contains more Vitamin B1Vitamin B1 +880%
Contains more Vitamin B2Vitamin B2 +529.7%
Contains more Vitamin B3Vitamin B3 +3839.1%
Contains more Vitamin B6Vitamin B6 +2111.1%
Contains more FolateFolate +1800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Miso DV% diff.
Sodium 2mg 3728mg 162%
Polyunsaturated fat 24.302g 2.884g 143%
Fats 80.71g 6.01g 115%
Monounsaturated fat 38.877g 1.118g 94%
Vitamin A 819µg 4µg 91%
Saturated fat 15.189g 1.025g 64%
Vitamin E 9mg 0.01mg 60%
Vitamin K 93µg 29.3µg 53%
Copper 0mg 0.42mg 47%
Manganese 0.859mg 37%
Iron 0.06mg 2.49mg 30%
Calories 717kcal 198kcal 26%
Protein 0.16g 12.79g 25%
Zinc 0mg 2.56mg 23%
Fiber 0g 5.4g 22%
Phosphorus 5mg 159mg 22%
Vitamin B2 0.037mg 0.233mg 15%
Vitamin B6 0.009mg 0.199mg 15%
Selenium 0µg 7µg 13%
Magnesium 3mg 48mg 11%
Choline 12.4mg 72.2mg 11%
Carbs 0.7g 25.37g 8%
Fructose 6g 8%
Vitamin B1 0.01mg 0.098mg 7%
Vitamin B5 0.337mg 7%
Potassium 18mg 210mg 6%
Vitamin B3 0.023mg 0.906mg 6%
Calcium 3mg 57mg 5%
Folate 1µg 19µg 5%
Vitamin B12 0.1µg 0.08µg 1%
Protein per 100 calories 0.02g 6.5g N/A
Calories per 10 g protein 44813kcal 155kcal N/A
Weight per 100 calories 14g 51g N/A
Unsaturated / Saturated Fat ratio 4.2 3.9 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 19.97g N/A
Sugar 0g 6.2g N/A
Trans fat 14.89g 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%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Miso
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 +1242.9%
Contains more ProteinProtein +7893.8%
Contains more CarbsCarbs +3524.3%
Contains more WaterWater +160.4%
Contains more OtherOther +570.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +3377.4%
Contains more Poly. FatPolyunsaturated fat +742.6%
Contains less Sat. FatSaturated fat -93.3%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.