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  6. Miso vs. Almonds

Miso vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between miso and almonds

  • Miso has more vitamin K, while almonds have more vitamin E, vitamin B2, copper, manganese, magnesium, phosphorus, fiber, and calcium.
  • Almonds cover your daily need for vitamin E, 171% more than miso.
  • 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 Miso and Nuts, almonds.

Infographic

Miso vs Almonds 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.
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%
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%
Contains more SeleniumSelenium +70.7%
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%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +17.7%
Contains more WaterWater +875.5%
Contains more OtherOther +332.8%
Contains more ProteinProtein +65.4%
Contains more FatsFats +730.8%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more FructoseFructose +5354.5%
Contains more MaltoseMaltose +400%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.