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  6. Miso vs. Smoked salmon

Miso vs. Smoked salmon — In-Depth Nutrition Comparison

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How are miso and smoked salmon different?

  • Miso is higher in manganese, vitamin K, fiber, copper, and iron; however, smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B3.
  • Daily need coverage for sodium for miso is 133% higher.
  • Smoked salmon has less sodium.
  • Smoked salmon has a lower glycemic index (0) than miso (61).

Miso and Fish, salmon, chinook, smoked are the varieties used in this article.

Infographic

Miso vs Smoked salmon 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
7
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +418.2%
Contains more PotassiumPotassium +20%
Contains more IronIron +192.9%
Contains more CopperCopper +82.6%
Contains more ZincZinc +725.8%
Contains more ManganeseManganese +4952.9%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +362.9%
~equal in Phosphorus ~164mg

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 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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +326.1%
Contains more Vitamin B2Vitamin B2 +130.7%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +421%
Contains more Vitamin B5Vitamin B5 +158.2%
Contains more Vitamin B6Vitamin B6 +39.7%
Contains more Vitamin B12Vitamin B12 +3975%
Contains more CholineCholine +23.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Miso Smoked salmon DV% diff.
Sodium 3728mg 672mg 133%
Vitamin B12 0.08µg 3.26µg 133%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 7µg 32.4µg 46%
Manganese 0.859mg 0.017mg 37%
Vitamin B3 0.906mg 4.72mg 24%
Vitamin K 29.3µg 0.1µg 24%
Fiber 5.4g 0g 22%
Iron 2.49mg 0.85mg 21%
Copper 0.42mg 0.23mg 21%
Zinc 2.56mg 0.31mg 20%
Polyunsaturated fat 2.884g 0.995g 13%
Vitamin B5 0.337mg 0.87mg 11%
Protein 12.79g 18.28g 11%
Vitamin B2 0.233mg 0.101mg 10%
Vitamin E 0.01mg 1.35mg 9%
Cholesterol 0mg 23mg 8%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Magnesium 48mg 18mg 7%
Vitamin B6 0.199mg 0.278mg 6%
Vitamin B1 0.098mg 0.023mg 6%
Calcium 57mg 11mg 5%
Folate 19µg 2µg 4%
Calories 198kcal 117kcal 4%
Fats 6.01g 4.32g 3%
Choline 72.2mg 89mg 3%
Vitamin A 4µg 26µg 2%
Monounsaturated fat 1.118g 2.023g 2%
Potassium 210mg 175mg 1%
Phosphorus 159mg 164mg 1%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Saturated fat 1.025g 0.929g 0%
Tryptophan 0.155mg 0.205mg 0%
Threonine 0.479mg 0.801mg 0%
Isoleucine 0.508mg 0.842mg 0%
Leucine 0.82mg 1.486mg 0%
Lysine 0.478mg 1.679mg 0%
Methionine 0.129mg 0.541mg 0%
Phenylalanine 0.486mg 0.714mg 0%
Valine 0.547mg 0.942mg 0%
Histidine 0.243mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +39.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137.2%
Contains more ProteinProtein +42.9%
Contains more WaterWater +67.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Poly. FatPolyunsaturated fat +189.8%
Contains more Mono. FatMonounsaturated fat +80.9%
~equal in Saturated fat ~0.929g

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.