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Miso vs. Margarine — In-Depth Nutrition Comparison

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How are miso and margarine different?

  • Miso is higher in copper, iron, zinc, phosphorus, and fiber; however, margarine is richer in vitamin A, vitamin E, and vitamin K.
  • Daily need coverage for sodium for miso is 162% higher.
  • Margarine has less sodium.
  • Margarine has a lower glycemic index (0) than miso (61).

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

Infographic

Miso vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.9%

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
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%
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%
Contains more Vitamin B1Vitamin B1 +880%
Contains more Vitamin B2Vitamin B2 +529.7%
Contains more Vitamin B3Vitamin B3 +3839.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2111.1%
Contains more FolateFolate +1800%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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