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  6. Salmon raw vs. Miso

Salmon raw vs. Miso — In-Depth Nutrition Comparison

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How are salmon raw and miso different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5, while miso is higher in manganese, fiber, iron, and copper.
  • Miso covers your daily need for sodium, 160% more than salmon raw.
  • Salmon raw contains 40 times more vitamin B12 than miso. Salmon raw contains 3.18µg of vitamin B12, while miso contains 0.08µg.
  • Salmon raw is lower in sodium.
  • Miso has a higher glycemic index (61) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Miso types were used in this article.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Miso
Miso
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +133.3%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +421.4%
Contains more MagnesiumMagnesium +65.5%
Contains more CalciumCalcium +375%
Contains more IronIron +211.3%
Contains more CopperCopper +68%
Contains more ZincZinc +300%
Contains more ManganeseManganese +5268.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Miso
Miso
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +130.6%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +767.5%
Contains more Vitamin B5Vitamin B5 +393.8%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more Vitamin B12Vitamin B12 +3875%
Contains more FolateFolate +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Miso DV% diff.
Sodium 44mg 3728mg 160%
Vitamin B12 3.18µg 0.08µg 129%
Selenium 36.5µg 7µg 54%
Vitamin B6 0.818mg 0.199mg 48%
Vitamin B3 7.86mg 0.906mg 43%
Manganese 0.016mg 0.859mg 37%
Vitamin B5 1.664mg 0.337mg 27%
Vitamin K 29.3µg 24%
Fiber 0g 5.4g 22%
Iron 0.8mg 2.49mg 21%
Copper 0.25mg 0.42mg 19%
Cholesterol 55mg 0mg 18%
Zinc 0.64mg 2.56mg 17%
Protein 19.84g 12.79g 14%
Choline 72.2mg 13%
Vitamin B1 0.226mg 0.098mg 11%
Vitamin B2 0.38mg 0.233mg 11%
Potassium 490mg 210mg 8%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Phosphorus 200mg 159mg 6%
Calcium 12mg 57mg 5%
Magnesium 29mg 48mg 5%
Calories 142kcal 198kcal 3%
Monounsaturated fat 2.103g 1.118g 2%
Folate 25µg 19µg 2%
Polyunsaturated fat 2.539g 2.884g 2%
Fats 6.34g 6.01g 1%
Vitamin A 12µg 4µg 1%
Net carbs 0g 19.97g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Saturated fat 0.981g 1.025g 0%
Tryptophan 0.222mg 0.155mg 0%
Threonine 0.87mg 0.479mg 0%
Isoleucine 0.914mg 0.508mg 0%
Leucine 1.613mg 0.82mg 0%
Lysine 1.822mg 0.478mg 0%
Methionine 0.587mg 0.129mg 0%
Phenylalanine 0.775mg 0.486mg 0%
Valine 1.022mg 0.547mg 0%
Histidine 0.584mg 0.243mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Miso
Miso
2
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 ProteinProtein +55.1%
Contains more WaterWater +59.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +140.8%
~equal in Fats ~6.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +88.1%
Contains more Poly. FatPolyunsaturated fat +13.6%
~equal in Saturated fat ~1.025g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.