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Miso vs. Olive — In-Depth Nutrition Comparison

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A recap on the differences between miso and olive

  • Olive has less manganese, vitamin K, phosphorus, zinc, copper, vitamin B2, vitamin B6, choline, and selenium.
  • Miso covers your daily sodium needs 130% more than olive.
  • Olive has less sodium.

Food varieties used in this article are Miso and Olives, ripe, canned (small-extra large).

Infographic

Miso vs Olive 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
7
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +2525%
Contains more CopperCopper +67.3%
Contains more ZincZinc +1063.6%
Contains more PhosphorusPhosphorus +5200%
Contains more ManganeseManganese +4195%
Contains more SeleniumSelenium +677.8%
Contains more CalciumCalcium +54.4%
Contains more IronIron +32.5%
Contains less SodiumSodium -80.3%

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
8
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%
Olive
Olive
3
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin B1Vitamin B1 +3166.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2348.6%
Contains more Vitamin B5Vitamin B5 +2146.7%
Contains more Vitamin B6Vitamin B6 +2111.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1992.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +16400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Olive DV% diff.
Sodium 3728mg 735mg 130%
Manganese 0.859mg 0.02mg 36%
Protein 12.79g 0.84g 24%
Vitamin K 29.3µg 1.4µg 23%
Phosphorus 159mg 3mg 22%
Zinc 2.56mg 0.22mg 21%
Copper 0.42mg 0.251mg 19%
Vitamin B2 0.233mg 0mg 18%
Monounsaturated fat 1.118g 7.888g 17%
Vitamin B6 0.199mg 0.009mg 15%
Polyunsaturated fat 2.884g 0.911g 13%
Vitamin E 0.01mg 1.65mg 11%
Selenium 7µg 0.9µg 11%
Choline 72.2mg 10.3mg 11%
Magnesium 48mg 4mg 10%
Iron 2.49mg 3.3mg 10%
Fiber 5.4g 3.2g 9%
Vitamin B1 0.098mg 0.003mg 8%
Fructose 6g 8%
Fats 6.01g 10.68g 7%
Carbs 25.37g 6.26g 6%
Potassium 210mg 8mg 6%
Vitamin B5 0.337mg 0.015mg 6%
Vitamin B3 0.906mg 0.037mg 5%
Folate 19µg 0µg 5%
Calories 198kcal 115kcal 4%
Calcium 57mg 88mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin A 4µg 20µg 2%
Saturated fat 1.025g 1.415g 2%
Vitamin C 0mg 0.9mg 1%
Protein per 100 calories 6.5g 0.73g N/A
Calories per 10 g protein 155kcal 1369kcal N/A
Weight per 100 calories 51g 87g N/A
Unsaturated / Saturated Fat ratio 3.9 6.2 N/A
Net carbs 19.97g 3.06g N/A
Sugar 6.2g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0.026mg 0%
Isoleucine 0.508mg 0.031mg 0%
Leucine 0.82mg 0.05mg 0%
Lysine 0.478mg 0.032mg 0%
Methionine 0.129mg 0.012mg 0%
Phenylalanine 0.486mg 0.029mg 0%
Valine 0.547mg 0.038mg 0%
Histidine 0.243mg 0.023mg 0%

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1422.6%
Contains more CarbsCarbs +305.3%
Contains more OtherOther +474.4%
Contains more FatsFats +77.7%
Contains more WaterWater +85.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +216.6%
Contains more Mono. FatMonounsaturated fat +605.5%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.