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Milk vs. Miso — In-Depth Nutrition Comparison

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The main differences between Milk and Miso

  • Milk has more Vitamin B12, however, Miso has more Copper, Manganese, Iron, Vitamin K, Fiber, Zinc, Vitamin B6, and Choline.
  • Daily need coverage for Sodium from Miso is 160% higher.
  • Miso has 6 times less Vitamin B12 than Milk. Milk has 0.47µg of Vitamin B12, while Miso has 0.08µg.
  • Milk is lower in Sodium.

Food types used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Miso.

Infographic

Milk 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.
Milk
2
:
8
Miso
Contains more Calcium +119.3%
Contains less Sodium -98.8%
Contains more Iron +8200%
Contains more Magnesium +336.4%
Contains more Phosphorus +67.4%
Contains more Potassium +40%
Contains more Zinc +509.5%
Contains more Copper +4100%
Contains more Manganese +28533.3%
Contains more Selenium +112.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +119.3%
Contains less Sodium -98.8%
Contains more Iron +8200%
Contains more Magnesium +336.4%
Contains more Phosphorus +67.4%
Contains more Potassium +40%
Contains more Zinc +509.5%
Contains more Copper +4100%
Contains more Manganese +28533.3%
Contains more Selenium +112.1%

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.
Milk
4
:
7
Miso
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +487.5%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B6 +437.8%
Contains more Folate +280%
Contains more Choline +307.9%
Contains more Vitamin K +29200%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.337
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin A +125.3%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +487.5%
Contains more Vitamin B1 +390%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +874.2%
Contains more Vitamin B6 +437.8%
Contains more Folate +280%
Contains more Choline +307.9%
Contains more Vitamin K +29200%
Equal in Vitamin E - 0.01
Equal in Vitamin B5 - 0.337

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
:
4
Miso
Contains more Water +109%
Contains more Protein +279.5%
Contains more Fats +519.6%
Contains more Carbs +408.4%
Contains more Other +1608%
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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 +109%
Contains more Protein +279.5%
Contains more Fats +519.6%
Contains more Carbs +408.4%
Contains more Other +1608%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
:
2
Miso
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +303.6%
Contains more Polyunsaturated fat +8140%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +303.6%
Contains more Polyunsaturated fat +8140%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
:
2
Miso
Contains more Lactose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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 Lactose +∞%
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.
Milk Miso
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Miso Opinion
Net carbs 4.99g 19.97g Miso
Protein 3.37g 12.79g Miso
Fats 0.97g 6.01g Miso
Carbs 4.99g 25.37g Miso
Calories 42kcal 198kcal Miso
Fructose 0g 6g Miso
Sugar 5.2g 6.2g Milk
Fiber 0g 5.4g Miso
Calcium 125mg 57mg Milk
Iron 0.03mg 2.49mg Miso
Magnesium 11mg 48mg Miso
Phosphorus 95mg 159mg Miso
Potassium 150mg 210mg Miso
Sodium 44mg 3728mg Milk
Zinc 0.42mg 2.56mg Miso
Copper 0.01mg 0.42mg Miso
Manganese 0.003mg 0.859mg Miso
Selenium 3.3µg 7µg Miso
Vitamin A 196IU 87IU Milk
Vitamin A RAE 58µg 4µg Milk
Vitamin E 0.01mg 0.01mg
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0.098mg Miso
Vitamin B2 0.185mg 0.233mg Miso
Vitamin B3 0.093mg 0.906mg Miso
Vitamin B5 0.361mg 0.337mg Milk
Vitamin B6 0.037mg 0.199mg Miso
Folate 5µg 19µg Miso
Vitamin B12 0.47µg 0.08µg Milk
Choline 17.7mg 72.2mg Miso
Vitamin K 0.1µg 29.3µg Miso
Tryptophan 0.043mg 0.155mg Miso
Threonine 0.143mg 0.479mg Miso
Isoleucine 0.174mg 0.508mg Miso
Leucine 0.319mg 0.82mg Miso
Lysine 0.282mg 0.478mg Miso
Methionine 0.088mg 0.129mg Miso
Phenylalanine 0.174mg 0.486mg Miso
Valine 0.22mg 0.547mg Miso
Histidine 0.101mg 0.243mg Miso
Cholesterol 5mg 0mg Miso
Saturated Fat 0.633g 1.025g Milk
Monounsaturated Fat 0.277g 1.118g Miso
Polyunsaturated fat 0.035g 2.884g Miso
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
15%
Milk
23%
Miso
Minerals Daily Need Coverage Score
14%
Milk
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 3684mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.392g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 30)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.8)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.