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.
Detailed nutritional comparison of 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: Yogurt (Yogurt, plain, whole milk) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Miso src

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

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,

Yogurt Miso
beta-carotene 5 UG 52 UG

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 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 Yogurt or Miso .

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

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G Water G
G Starch G
G Alcohol 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.

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