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Miso vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between miso and ham?

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

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

Infographic

Miso vs Ham 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
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%
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%
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%
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%

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
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Ham
Ham
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +2400%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Miso Ham DV% diff.
Sodium 3728mg 1203mg 110%
Vitamin B1 0.098mg 0.754mg 55%
Copper 0.42mg 0.079mg 38%
Manganese 0.859mg 0.054mg 35%
Vitamin B12 0.08µg 0.65µg 24%
Vitamin K 29.3µg 0µg 24%
Selenium 7µg 19.5µg 23%
Fiber 5.4g 0g 22%
Vitamin B3 0.906mg 4.023mg 19%
Cholesterol 0mg 53mg 18%
Protein 12.79g 20.93g 16%
Polyunsaturated fat 2.884g 0.54g 16%
Vitamin B6 0.199mg 0.4mg 15%
Iron 2.49mg 1.48mg 13%
Carbs 25.37g 1.5g 8%
Magnesium 48mg 14mg 8%
Fructose 6g 8%
Calcium 57mg 8mg 5%
Phosphorus 159mg 196mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Folate 19µg 3µg 4%
Saturated fat 1.025g 1.81g 4%
Monounsaturated fat 1.118g 2.62g 4%
Calories 198kcal 145kcal 3%
Zinc 2.56mg 2.88mg 3%
Potassium 210mg 287mg 2%
Vitamin E 0.01mg 0.25mg 2%
Vitamin B2 0.233mg 0.202mg 2%
Choline 72.2mg 85.1mg 2%
Fats 6.01g 5.53g 1%
Vitamin B5 0.337mg 0.403mg 1%
Protein per 100 calories 6.5g 14g N/A
Calories per 10 g protein 155kcal 69kcal N/A
Weight per 100 calories 51g 69g N/A
Unsaturated / Saturated Fat ratio 3.9 1.7 N/A
Net carbs 19.97g 1.5g N/A
Sugar 6.2g 0g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0.251mg 0%
Threonine 0.479mg 0.931mg 0%
Isoleucine 0.508mg 0.918mg 0%
Leucine 0.82mg 1.661mg 0%
Lysine 0.478mg 1.775mg 0%
Methionine 0.129mg 0.553mg 0%
Phenylalanine 0.486mg 0.904mg 0%
Valine 0.547mg 0.908mg 0%
Histidine 0.243mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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
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
Contains more CarbsCarbs +1591.3%
Contains more OtherOther +193.1%
Contains more ProteinProtein +63.6%
Contains more WaterWater +57.3%
~equal in Fats ~5.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
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
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
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +434.1%
Contains more Mono. FatMonounsaturated fat +134.3%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.