Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Miso
  5. Compare
  6. Miso vs. Ham

Miso vs. Ham — In-Depth Nutrition Comparison

Compare

What are the main differences between Miso and Ham?

  • Miso is richer in Copper, Manganese, Vitamin K, and Fiber, yet Ham is richer in Vitamin B1, Vitamin B12, Selenium, and Vitamin B3.
  • Miso's daily need coverage for Sodium is 110% higher.
  • Ham contains less Sodium.

We used Miso and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Miso vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
Miso
5
:
5
Ham
Ham
Contains more Calcium +612.5%
Contains more Iron +68.2%
Contains more Magnesium +242.9%
Contains more Copper +431.6%
Contains more Manganese +1490.7%
Contains more Phosphorus +23.3%
Contains more Potassium +36.7%
Contains less Sodium -67.7%
Contains more Zinc +12.5%
Contains more Selenium +178.6%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +612.5%
Contains more Iron +68.2%
Contains more Magnesium +242.9%
Contains more Copper +431.6%
Contains more Manganese +1490.7%
Contains more Phosphorus +23.3%
Contains more Potassium +36.7%
Contains less Sodium -67.7%
Contains more Zinc +12.5%
Contains more Selenium +178.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
Miso
4
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +669.4%
Contains more Vitamin B3 +344%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +101%
Contains more Vitamin B12 +712.5%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +669.4%
Contains more Vitamin B3 +344%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +101%
Contains more Vitamin B12 +712.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
3
:
2
Ham
Ham
Contains more Carbs +1591.3%
Contains more Other +193.1%
Contains more Protein +63.6%
Contains more Water +57.3%
Equal in Fats - 5.53
Miso
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +1591.3%
Contains more Other +193.1%
Contains more Protein +63.6%
Contains more Water +57.3%
Equal in Fats - 5.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
:
1
Ham
Ham
Contains less Saturated Fat -43.4%
Contains more Polyunsaturated fat +434.1%
Contains more Monounsaturated Fat +134.3%
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -43.4%
Contains more Polyunsaturated fat +434.1%
Contains more Monounsaturated Fat +134.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Ham Opinion
Net carbs 19.97g 1.5g Miso
Protein 12.79g 20.93g Ham
Fats 6.01g 5.53g Miso
Carbs 25.37g 1.5g Miso
Calories 198kcal 145kcal Miso
Fructose 6g Miso
Sugar 6.2g 0g Ham
Fiber 5.4g 0g Miso
Calcium 57mg 8mg Miso
Iron 2.49mg 1.48mg Miso
Magnesium 48mg 14mg Miso
Phosphorus 159mg 196mg Ham
Potassium 210mg 287mg Ham
Sodium 3728mg 1203mg Ham
Zinc 2.56mg 2.88mg Ham
Copper 0.42mg 0.079mg Miso
Manganese 0.859mg 0.054mg Miso
Selenium 7µg 19.5µg Ham
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.098mg 0.754mg Ham
Vitamin B2 0.233mg 0.202mg Miso
Vitamin B3 0.906mg 4.023mg Ham
Vitamin B5 0.337mg 0.403mg Ham
Vitamin B6 0.199mg 0.4mg Ham
Folate 19µg 3µg Miso
Vitamin B12 0.08µg 0.65µg Ham
Vitamin K 29.3µg 0µg Miso
Tryptophan 0.155mg 0.251mg Ham
Threonine 0.479mg 0.931mg Ham
Isoleucine 0.508mg 0.918mg Ham
Leucine 0.82mg 1.661mg Ham
Lysine 0.478mg 1.775mg Ham
Methionine 0.129mg 0.553mg Ham
Phenylalanine 0.486mg 0.904mg Ham
Valine 0.547mg 0.908mg Ham
Histidine 0.243mg 0.75mg Ham
Cholesterol 0mg 53mg Miso
Saturated Fat 1.025g 1.81g Miso
Monounsaturated Fat 1.118g 2.62g Ham
Polyunsaturated fat 2.884g 0.54g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Miso
Miso vs Dashi
Dashi
Miso
Miso vs Soy sauce
Soy sauce
Miso
Miso vs Tofu
Tofu
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Miso
45%
Ham
Minerals Daily Need Coverage Score
108%
Miso
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.785g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 2525mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 61)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.