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.
Detailed nutritional comparison of greek yogurt and miso is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Miso src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Miso
beta-carotene 6 UG 52 UG
lutein + zeaxanthin 1 UG ~

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Miso .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Miso (Miso) .

Greek Yogurt g

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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.