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Miso vs. Salmon raw — In-Depth Nutrition Comparison

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How are miso and salmon raw different?

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

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

Infographic

Miso vs Salmon raw 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.
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%
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%
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%
Contains more PotassiumPotassium +133.3%
Contains more PhosphorusPhosphorus +25.8%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +421.4%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 ~µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Miso
77%
Salmon raw
Minerals Daily Need Coverage Score
108%
Miso
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 3684mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Miso
Miso is cheaper (difference - $9.6)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.