Miso vs. Almonds
Nutrition comparison of Miso and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and almonds:
- Both almonds and miso are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more thiamin, riboflavin, niacin and folate, however, miso contains more Vitamin B12.
- Almond is an excellent source of Vitamin E.
- Miso has 73% less saturated fat than almond.
USDA sources for nutritional information: Miso (Miso) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and miso are high in calories. Almond has 192% more calories than miso - almond has 579 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, miso is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Miso has a macronutrient ratio of 25:49:26 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Almonds | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 49% | 14% |
| Fat | 26% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and miso contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Both almonds and miso are high in dietary fiber. Almond has 131% more dietary fiber than miso - almond has 12.5g of dietary fiber per 100 grams and miso has 5.4g of dietary fiber.
sugar
Almonds and miso contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Both almonds and miso are high in protein. Almond has 65% more protein than miso - almond has 21.2g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Miso has 73% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and miso has 1g of saturated fat.
trans fat
Both almonds and miso are low in trans fat - almond has 0.02g of trans fat per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin A
Miso and almonds contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 2562 times more Vitamin E than miso - almond has 25.6mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has more Vitamin K than almond - miso has 29.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate, however, miso contains more Vitamin B12. Both miso and almonds contain significant amounts of pantothenic acid and Vitamin B6.
| Miso | Almonds | |
|---|---|---|
| Thiamin | 0.098 MG | 0.205 MG |
| Riboflavin | 0.233 MG | 1.138 MG |
| Niacin | 0.906 MG | 3.618 MG |
| Pantothenic acid | 0.337 MG | 0.471 MG |
| Vitamin B6 | 0.199 MG | 0.137 MG |
| Folate | 19 UG | 44 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both almonds and miso are high in calcium. Almond has 372% more calcium than miso - almond has 269mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Both almonds and miso are high in iron. Almond has 49% more iron than miso - almond has 3.7mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both almonds and miso are high in potassium. Almond has 249% more potassium than miso - almond has 733mg of potassium per 100 grams and miso has 210mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than almond per 100 grams.
| Miso | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.003 G |
| Total | 0.405 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than miso per 100 grams.
| Miso | Almonds | |
|---|---|---|
| linoleic acid | 2.479 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.479 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Miso g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or miso contain more calories in 100 grams?Both almonds and miso are high in calories. Almond has 190% more calories than miso - almond has 579 calories in 100g and miso has 198 calories.
Does almonds or miso have more carbohydrates?
By weight, almonds and miso contain similar amounts of carbs - almond has 21.6g of carbs for 100g and miso has 25.4g of carbohydrates.
Does almonds or miso contain more calcium?
Both almonds and miso are high in calcium. Almond has 370% more calcium than miso - almond has 269mg of calcium in 100 grams and miso has 57mg of calcium.
Does almonds or miso contain more iron?
Both almonds and miso are high in iron. Almond has 50% more iron than miso - almond has 3.7mg of iron in 100 grams and miso has 2.5mg of iron.
Does almonds or miso contain more potassium?
Both almonds and miso are high in potassium. Almond has 250% more potassium than miso - almond has 733mg of potassium in 100 grams and miso has 210mg of potassium.