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  6. Miso vs. Benecol

Miso vs. Benecol — In-Depth Nutrition Comparison

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How are miso and benecol different?

  • Miso is higher in copper, manganese, iron, zinc, and phosphorus; however, benecol is richer in vitamin E, vitamin A, and vitamin K.
  • Daily need coverage for vitamin E for benecol is 248% higher.
  • Benecol has less sodium.

Miso and Margarine-like spread, BENECOL Light Spread are the varieties used in this article.

Infographic

Miso vs Benecol 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +1325%
Contains more PotassiumPotassium +5150%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3875%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -82%

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
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% 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% 457% 744% 3% 0% 0% 0% 0% 0% 141% 0%
Contains more Vitamin B1Vitamin B1 +716.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +34150%
Contains more Vitamin EVitamin E +372100%
Contains more Vitamin KVitamin K +92.8%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Miso Benecol DV% diff.
Vitamin E 0.01mg 37.22mg 248%
Vitamin A 4µg 1370µg 152%
Sodium 3728mg 670mg 133%
Polyunsaturated fat 2.884g 11.948g 60%
Fats 6.01g 38.71g 50%
Copper 0.42mg 0mg 47%
Monounsaturated fat 1.118g 18.932g 45%
Manganese 0.859mg 0mg 37%
Iron 2.49mg 0mg 31%
Protein 12.79g 0g 26%
Zinc 2.56mg 0mg 23%
Vitamin K 29.3µg 56.5µg 23%
Fiber 5.4g 22%
Phosphorus 159mg 4mg 22%
Vitamin B2 0.233mg 0mg 18%
Saturated fat 1.025g 4.77g 17%
Vitamin B6 0.199mg 0mg 15%
Selenium 7µg 13%
Choline 72.2mg 13%
Magnesium 48mg 1mg 11%
Calories 198kcal 357kcal 8%
Fructose 6g 8%
Carbs 25.37g 5.71g 7%
Vitamin B1 0.098mg 0.012mg 7%
Vitamin B5 0.337mg 7%
Potassium 210mg 4mg 6%
Vitamin B3 0.906mg 0mg 6%
Calcium 57mg 4mg 5%
Folate 19µg 5%
Vitamin B12 0.08µg 3%
Protein per 100 calories 6.5g 0g N/A
Calories per 10 g protein 155kcal N/A
Weight per 100 calories 51g 28g N/A
Unsaturated / Saturated Fat ratio 3.9 6.5 N/A
Net carbs 19.97g 5.71g N/A
Sugar 6.2g N/A
Trans fat 0g 2.214g 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 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0g 0.037g N/A
Omega-6 - Linoleic acid 9.557g 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
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +344.3%
Contains more OtherOther +592.4%
Contains more FatsFats +544.1%
Contains more WaterWater +24.9%

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
13% 53% 34%
Saturated fat: Sat. Fat 4.77 g
Monounsaturated fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +1593.4%
Contains more Poly. FatPolyunsaturated fat +314.3%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.