Greek Yogurt vs. Miso
Nutrition comparison of Greek Yogurt and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and miso:
- Both greek yogurt and miso are high in calcium and protein.
- Greek yogurt has signficantly less carbohydrates than miso.
- Greek yogurt has signficantly more Vitamin A than miso.
- Miso has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12.
- Miso is a great source of iron and potassium.
- Miso is an excellent source of dietary fiber.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Miso is high in calories and greek yogurt has 63% less calories than miso - greek yogurt has 73 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and similar to miso for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Miso | |
|---|---|---|
| Protein | 55% | 25% |
| Carbohydrates | 22% | 49% |
| Fat | 24% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has signficantly less carbohydrates than miso - greek yogurt has 3.9g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - miso has 5.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and miso contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Both greek yogurt and miso are high in protein. Miso has 29% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Greek yogurt and miso contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and miso has 1g of saturated fat.
trans fat
Both greek yogurt and miso are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and miso does not contain significant amounts.
cholesterol
Miso has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than miso - greek yogurt has 0.8mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than miso - greek yogurt has 90ug of Vitamin A per 100 grams and miso has 4ug of Vitamin A.
Vitamin E
Greek yogurt and miso contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 145 times more Vitamin K than greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Miso has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12. Both greek yogurt and miso contain significant amounts of riboflavin, pantothenic acid and folate.
| Greek Yogurt | Miso | |
|---|---|---|
| Thiamin | 0.044 MG | 0.098 MG |
| Riboflavin | 0.233 MG | 0.233 MG |
| Niacin | 0.197 MG | 0.906 MG |
| Pantothenic acid | 0.47 MG | 0.337 MG |
| Vitamin B6 | 0.055 MG | 0.199 MG |
| Folate | 12 UG | 19 UG |
| Vitamin B12 | 0.52 UG | 0.08 UG |
Minerals
calcium
Both greek yogurt and miso are high in calcium. Greek yogurt has 102% more calcium than miso - greek yogurt has 115mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Miso is a great source of iron and it has 61 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Miso is a great source of potassium and it has 49% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.
| Greek Yogurt | Miso | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.405 G |
| Total | 0.007 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Miso | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 2.479 G |
| Total | 0.067 G | 2.479 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.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Miso (Miso) .
Greek Yogurt g
()
|
Daily Values (%) |
Miso 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 greek yogurt or miso contain more calories in 100 grams?Miso is high in calories and greek yogurt has 60% less calories than miso - greek yogurt has 73 calories in 100g and miso has 198 calories.
Is greek yogurt or miso better for protein?
Both greek yogurt and miso are high in protein. Miso has 30% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and miso has 12.8g of protein.
Does greek yogurt or miso have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than miso - greek yogurt has 3.9g of carbs for 100g and miso has 25.4g of carbohydrates.
Does greek yogurt or miso contain more calcium?
Both greek yogurt and miso are high in calcium. Greek yogurt has 100% more calcium than miso - greek yogurt has 115mg of calcium in 100 grams and miso has 57mg of calcium.