Yogurt vs. Miso
Nutrition comparison of Yogurt and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and miso:
- Both yogurt and miso are high in calcium.
- Miso has 51% less saturated fat than yogurt.
- Miso has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Miso is a great source of iron and potassium.
- Miso is an excellent source of dietary fiber and protein.
- Yogurt has 4.4 times less carbohydrates than miso.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Miso is high in calories and yogurt has 69% less calories than miso - yogurt has 61 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, yogurt is lighter in carbs, much heavier in fat and similar to miso for protein. Yogurt has a macronutrient ratio of 22:30:48 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Miso | |
|---|---|---|
| Protein | 22% | 25% |
| Carbohydrates | 30% | 49% |
| Fat | 48% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 4.4 times less carbohydrates than miso - yogurt has 4.7g 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 yogurt - miso has 5.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and miso contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Miso is an excellent source of protein and it has 269% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Miso has 51% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and miso has 1g of saturated fat.
cholesterol
Miso has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and miso contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Yogurt has 575% more Vitamin A than miso - yogurt has 27ug of Vitamin A per 100 grams and miso has 4ug of Vitamin A.
Vitamin D
Yogurt and miso contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and miso does not contain significant amounts.
Vitamin E
Yogurt and miso contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 145 times more Vitamin K than yogurt - 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, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and miso contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Miso | |
|---|---|---|
| Thiamin | 0.029 MG | 0.098 MG |
| Riboflavin | 0.142 MG | 0.233 MG |
| Niacin | 0.075 MG | 0.906 MG |
| Pantothenic acid | 0.389 MG | 0.337 MG |
| Vitamin B6 | 0.032 MG | 0.199 MG |
| Folate | 7 UG | 19 UG |
| Vitamin B12 | 0.37 UG | 0.08 UG |
Minerals
calcium
Both yogurt and miso are high in calcium. Yogurt has 112% more calcium than miso - yogurt has 121mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Miso is a great source of iron and it has 48 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Miso is a great source of potassium and it has 35% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Miso | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.405 G |
| Total | 0.027 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than yogurt per 100 grams.
| Yogurt | Miso | |
|---|---|---|
| linoleic acid | 0.065 G | 2.479 G |
| Total | 0.065 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.
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 yogurt or miso contain more calories in 100 grams?Miso is high in calories and yogurt has 70% less calories than miso - yogurt has 61 calories in 100g and miso has 198 calories.
Does yogurt or miso have more carbohydrates?
By weight, yogurt has 4.4 times fewer carbohydrates than miso - yogurt has 4.7g of carbs for 100g and miso has 25.4g of carbohydrates.
Does yogurt or miso contain more calcium?
Both yogurt and miso are high in calcium. Yogurt has 110% more calcium than miso - yogurt has 121mg of calcium in 100 grams and miso has 57mg of calcium.