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  6. Soy sauce vs. Miso

Soy sauce vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between Soy sauce and Miso

  • Soy sauce has more Vitamin B3, and Manganese, however, Miso is higher in Copper, Vitamin K, Fiber, Zinc, Iron, Selenium, and Choline.
  • Soy sauce covers your daily Sodium needs 77% more than Miso.
  • Miso contains 2 times less Vitamin B3 than Soy sauce. Soy sauce contains 2.196mg of Vitamin B3, while Miso contains 0.906mg.
  • Miso has less Sodium.

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

Infographic

Soy sauce vs Miso 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.
Soy sauce
Soy sauce
4
:
6
Miso
Miso
Contains more Magnesium +54.2%
Contains more Potassium +107.1%
Contains more Manganese +18.5%
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%
Equal in Phosphorus - 159
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Magnesium +54.2%
Contains more Potassium +107.1%
Contains more Manganese +18.5%
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%
Equal in Phosphorus - 159

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.
Soy sauce
Soy sauce
1
:
9
Miso
Miso
Contains more Vitamin B3 +142.4%
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 +∞%
Soy sauce
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%
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%
Contains more Vitamin B3 +142.4%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Miso
Miso
Contains more Water +65.4%
Contains more Other +18.7%
Contains more Protein +57.1%
Contains more Fats +954.4%
Contains more Carbs +414.6%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more Water +65.4%
Contains more Other +18.7%
Contains more Protein +57.1%
Contains more Fats +954.4%
Contains more Carbs +414.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Miso
Miso
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1170.5%
Contains more Polyunsaturated fat +996.6%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +1170.5%
Contains more Polyunsaturated fat +996.6%

Carbohydrate type comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Miso
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
12%
Soy sauce
22%
Miso
Minerals Daily Need Coverage Score
112%
Soy sauce
108%
Miso

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.