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Ham vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between ham and miso?

  • Ham is richer in vitamin B1, vitamin B12, selenium, and vitamin B3, yet miso is richer in copper, manganese, vitamin K, and fiber.
  • Miso's daily need coverage for sodium is 110% higher.
  • Ham has a lower glycemic index than miso.

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

Infographic

Ham vs Miso infographic
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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.
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Miso
5
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 +36.7%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -67.7%
Contains more SeleniumSelenium +178.6%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +612.5%
Contains more IronIron +68.2%
Contains more CopperCopper +431.6%
Contains more ManganeseManganese +1490.7%

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.
Ham
Ham
8
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Miso
4
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 EVitamin E +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +669.4%
Contains more Vitamin B3Vitamin B3 +344%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +101%
Contains more Vitamin B12Vitamin B12 +712.5%
Contains more CholineCholine +17.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Miso
3
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 +63.6%
Contains more WaterWater +57.3%
Contains more CarbsCarbs +1591.3%
Contains more OtherOther +193.1%
~equal in Fats ~6.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Miso
2
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 +134.3%
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +434.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Miso
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Miso DV% diff.
Sodium 1203mg 3728mg 110%
Vitamin B1 0.754mg 0.098mg 55%
Copper 0.079mg 0.42mg 38%
Manganese 0.054mg 0.859mg 35%
Vitamin K 0µg 29.3µg 24%
Vitamin B12 0.65µg 0.08µg 24%
Selenium 19.5µg 7µg 23%
Fiber 0g 5.4g 22%
Vitamin B3 4.023mg 0.906mg 19%
Cholesterol 53mg 0mg 18%
Polyunsaturated fat 0.54g 2.884g 16%
Protein 20.93g 12.79g 16%
Vitamin B6 0.4mg 0.199mg 15%
Iron 1.48mg 2.49mg 13%
Fructose 6g 8%
Magnesium 14mg 48mg 8%
Carbs 1.5g 25.37g 8%
Phosphorus 196mg 159mg 5%
Calcium 8mg 57mg 5%
Monounsaturated fat 2.62g 1.118g 4%
Saturated fat 1.81g 1.025g 4%
Vitamin D 32IU 0IU 4%
Folate 3µg 19µg 4%
Vitamin D 0.8µg 0µg 4%
Calories 145kcal 198kcal 3%
Zinc 2.88mg 2.56mg 3%
Potassium 287mg 210mg 2%
Vitamin E 0.25mg 0.01mg 2%
Choline 85.1mg 72.2mg 2%
Vitamin B2 0.202mg 0.233mg 2%
Vitamin B5 0.403mg 0.337mg 1%
Fats 5.53g 6.01g 1%
Net carbs 1.5g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.251mg 0.155mg 0%
Threonine 0.931mg 0.479mg 0%
Isoleucine 0.918mg 0.508mg 0%
Leucine 1.661mg 0.82mg 0%
Lysine 1.775mg 0.478mg 0%
Methionine 0.553mg 0.129mg 0%
Phenylalanine 0.904mg 0.486mg 0%
Valine 0.908mg 0.547mg 0%
Histidine 0.75mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Ham
23%
Miso
Minerals Daily Need Coverage Score
55%
Ham
108%
Miso

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 vitamins?
Ham
Ham is relatively richer in vitamins
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.