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Miso vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between Miso and Soy sauce

  • Miso has more Copper, Vitamin K, Fiber, Zinc, Iron, Selenium, and Choline, however, Soy sauce is higher in Vitamin B3, and Manganese.
  • Soy sauce covers your daily Sodium needs 77% more than Miso.
  • Miso has less Sodium.

Food varieties used in this article are Miso and Soy sauce made from soy and wheat (shoyu).

Infographic

Miso vs Soy sauce 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
6
:
Contains more Calcium +72.7%
Contains more Iron +71.7%
Contains less Sodium -32.1%
Contains more Zinc +194.3%
Contains more Copper +876.7%
Contains more Selenium +1300%
Contains more Magnesium +54.2%
Contains more Potassium +107.1%
Contains more Manganese +18.5%
Equal in Phosphorus - 166
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +72.7%
Contains more Iron +71.7%
Contains less Sodium -32.1%
Contains more Zinc +194.3%
Contains more Copper +876.7%
Contains more Selenium +1300%
Contains more Magnesium +54.2%
Contains more Potassium +107.1%
Contains more Manganese +18.5%
Equal in Phosphorus - 166

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +34.5%
Contains more Folate +35.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +142.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +34.5%
Contains more Folate +35.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +142.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
Contains more Protein +57.1%
Contains more Fats +954.4%
Contains more Carbs +414.6%
Contains more Water +65.4%
Contains more Other +18.7%
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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +57.1%
Contains more Fats +954.4%
Contains more Carbs +414.6%
Contains more Water +65.4%
Contains more Other +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
Contains more Monounsaturated Fat +1170.5%
Contains more Polyunsaturated fat +996.6%
Contains less Saturated Fat -92.9%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +1170.5%
Contains more Polyunsaturated fat +996.6%
Contains less Saturated Fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
:
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Soy sauce Opinion
Net carbs 19.97g 4.13g Miso
Protein 12.79g 8.14g Miso
Fats 6.01g 0.57g Miso
Carbs 25.37g 4.93g Miso
Calories 198kcal 53kcal Miso
Fructose 6g 0g Miso
Sugar 6.2g 0.4g Soy sauce
Fiber 5.4g 0.8g Miso
Calcium 57mg 33mg Miso
Iron 2.49mg 1.45mg Miso
Magnesium 48mg 74mg Soy sauce
Phosphorus 159mg 166mg Soy sauce
Potassium 210mg 435mg Soy sauce
Sodium 3728mg 5493mg Miso
Zinc 2.56mg 0.87mg Miso
Copper 0.42mg 0.043mg Miso
Manganese 0.859mg 1.018mg Soy sauce
Selenium 7µg 0.5µg Miso
Vitamin A 87IU 0IU Miso
Vitamin A RAE 4µg 0µg Miso
Vitamin E 0.01mg 0mg Miso
Vitamin B1 0.098mg 0.033mg Miso
Vitamin B2 0.233mg 0.165mg Miso
Vitamin B3 0.906mg 2.196mg Soy sauce
Vitamin B5 0.337mg 0.297mg Miso
Vitamin B6 0.199mg 0.148mg Miso
Folate 19µg 14µg Miso
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 0µg Miso
Tryptophan 0.155mg 0.096mg Miso
Threonine 0.479mg 0.271mg Miso
Isoleucine 0.508mg 0.318mg Miso
Leucine 0.82mg 0.537mg Miso
Lysine 0.478mg 0.381mg Miso
Methionine 0.129mg 0.097mg Miso
Phenylalanine 0.486mg 0.353mg Miso
Valine 0.547mg 0.332mg Miso
Histidine 0.243mg 0.174mg Miso
Saturated Fat 1.025g 0.073g Soy sauce
Monounsaturated Fat 1.118g 0.088g Miso
Polyunsaturated fat 2.884g 0.263g Miso

Which food is preferable for your diet?

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

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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
12%
Soy sauce
Minerals Daily Need Coverage Score
108%
Miso
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.952g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 1765mg)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.