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  6. Prunes vs. Miso

Prunes vs. Miso — In-Depth Nutrition Comparison

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Summary of differences between prunes and miso

  • Prunes have more vitamin K, potassium, and vitamin A, while miso has more manganese, iron, zinc, copper, phosphorus, and selenium.
  • Miso covers your daily need for sodium, 162% more than prunes.
  • Prunes contain 9 times more vitamin A than miso. While prunes contain 781 IU of vitamin A, miso contains only 87 IU.
  • The amount of sodium in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of miso is 61.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Miso.

Infographic

Prunes vs Miso infographic
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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.
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Miso
Miso
8
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 more PotassiumPotassium +248.6%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +17.1%
Contains more CalciumCalcium +32.6%
Contains more IronIron +167.7%
Contains more CopperCopper +49.5%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +130.4%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +2233.3%

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.
Prunes
Prunes
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +875%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin KVitamin K +103.1%
Contains more Vitamin B1Vitamin B1 +92.2%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.199mg

All nutrients comparison - raw data values

Nutrient Prunes Miso DV% diff.
Sodium 2mg 3728mg 162%
Vitamin K 59.5µg 29.3µg 25%
Manganese 0.299mg 0.859mg 24%
Protein 2.18g 12.79g 21%
Iron 0.93mg 2.49mg 20%
Zinc 0.44mg 2.56mg 19%
Polyunsaturated fat 0.062g 2.884g 19%
Potassium 732mg 210mg 15%
Copper 0.281mg 0.42mg 15%
Carbs 63.88g 25.37g 13%
Phosphorus 69mg 159mg 13%
Selenium 0.3µg 7µg 12%
Choline 10.1mg 72.2mg 11%
Fats 0.38g 6.01g 9%
Fructose 12.45g 6g 8%
Fiber 7.1g 5.4g 7%
Vitamin B3 1.882mg 0.906mg 6%
Vitamin A 39µg 4µg 4%
Vitamin B1 0.051mg 0.098mg 4%
Vitamin B2 0.186mg 0.233mg 4%
Folate 4µg 19µg 4%
Saturated fat 0.088g 1.025g 4%
Vitamin E 0.43mg 0.01mg 3%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 0.053g 1.118g 3%
Calories 240kcal 198kcal 2%
Magnesium 41mg 48mg 2%
Starch 5.11g 2%
Vitamin B5 0.422mg 0.337mg 2%
Vitamin C 0.6mg 0mg 1%
Calcium 43mg 57mg 1%
Protein per 100 calories 0.91g 6.5g N/A
Calories per 10 g protein 1101kcal 155kcal N/A
Weight per 100 calories 42g 51g N/A
Unsaturated / Saturated Fat ratio 1.3 3.9 N/A
Net carbs 56.78g 19.97g N/A
Sugar 38.13g 6.2g N/A
Vitamin B6 0.205mg 0.199mg 0%
Tryptophan 0.025mg 0.155mg 0%
Threonine 0.049mg 0.479mg 0%
Isoleucine 0.041mg 0.508mg 0%
Leucine 0.066mg 0.82mg 0%
Lysine 0.05mg 0.478mg 0%
Methionine 0.016mg 0.129mg 0%
Phenylalanine 0.052mg 0.486mg 0%
Valine 0.056mg 0.547mg 0%
Histidine 0.027mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 CarbsCarbs +151.8%
Contains more ProteinProtein +486.7%
Contains more FatsFats +1481.6%
Contains more WaterWater +39.1%
Contains more OtherOther +385.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
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
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +2009.4%
Contains more Poly. FatPolyunsaturated fat +4551.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Miso
Miso
1
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +107.5%
Contains more MaltoseMaltose +233.3%
~equal in Lactose ~0g
~equal in Galactose ~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.