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  6. Ham vs. Miso

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.

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

Infographic

Ham 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.
Ham
Ham
5
:
5
Miso
Miso
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%
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%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
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%
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%

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
7
:
4
Miso
Miso
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
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%
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +533.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Miso
Miso
Contains more Protein +63.6%
Contains more Water +57.3%
Contains more Carbs +1591.3%
Contains more Other +193.1%
Equal in Fats - 6.01
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
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 Protein +63.6%
Contains more Water +57.3%
Contains more Carbs +1591.3%
Contains more Other +193.1%
Equal in Fats - 6.01

Fat Type Comparison

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham 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
45%
Ham
22%
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 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. 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.