Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Miso vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

How are miso and sockeye salmon different?

  • Miso is richer in copper, manganese, iron, and vitamin K, while sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, selenium, and vitamin B6.
  • Sockeye salmon covers your daily need for vitamin B12, 183% more than miso.
  • Miso contains 293 times more vitamin K than sockeye salmon. Miso contains 29.3µg of vitamin K, while sockeye salmon contains 0.1µg.
  • Sockeye salmon is lower in sodium.
  • Miso has a higher glycemic index (61) than sockeye salmon (0).

Miso and Fish, salmon, sockeye, cooked, dry heat types were used in this article.

Infographic

Miso vs Sockeye 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
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +418.2%
Contains more IronIron +378.8%
Contains more CopperCopper +452.6%
Contains more ZincZinc +365.5%
Contains more ManganeseManganese +6507.7%
Contains more PotassiumPotassium +107.6%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +407.1%

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.
Miso
2
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.2%
Contains more Vitamin B3Vitamin B3 +1017.3%
Contains more Vitamin B5Vitamin B5 +278%
Contains more Vitamin B6Vitamin B6 +315.6%
Contains more Vitamin B12Vitamin B12 +5487.5%
Contains more CholineCholine +56%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1966.1%
Contains more ProteinProtein +107%
Contains more WaterWater +56.5%
~equal in Fats ~5.57g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Poly. FatPolyunsaturated fat +117.3%
Contains more Mono. FatMonounsaturated fat +66.7%
~equal in Saturated fat ~0.969g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Sockeye salmon
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 Sockeye salmon DV% diff.
Vitamin B12 0.08µg 4.47µg 183%
Sodium 3728mg 92mg 158%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Vitamin B3 0.906mg 10.123mg 58%
Selenium 7µg 35.5µg 52%
Vitamin B6 0.199mg 0.827mg 48%
Copper 0.42mg 0.076mg 38%
Manganese 0.859mg 0.013mg 37%
Protein 12.79g 26.48g 27%
Iron 2.49mg 0.52mg 25%
Vitamin K 29.3µg 0.1µg 24%
Fiber 5.4g 0g 22%
Phosphorus 159mg 305mg 21%
Cholesterol 0mg 61mg 20%
Vitamin B5 0.337mg 1.274mg 19%
Zinc 2.56mg 0.55mg 18%
Polyunsaturated fat 2.884g 1.327g 10%
Carbs 25.37g 0g 8%
Fructose 6g 0g 8%
Vitamin E 0.01mg 0.99mg 7%
Potassium 210mg 436mg 7%
Choline 72.2mg 112.6mg 7%
Vitamin A 4µg 58µg 6%
Calcium 57mg 11mg 5%
Vitamin B1 0.098mg 0.157mg 5%
Folate 19µg 7µg 3%
Magnesium 48mg 36mg 3%
Monounsaturated fat 1.118g 1.864g 2%
Calories 198kcal 156kcal 2%
Fats 6.01g 5.57g 1%
Vitamin B2 0.233mg 0.246mg 1%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Trans fat 0g 0.023g N/A
Saturated fat 1.025g 0.969g 0%
Tryptophan 0.155mg 0.335mg 0%
Threonine 0.479mg 1.247mg 0%
Isoleucine 0.508mg 1.274mg 0%
Leucine 0.82mg 2.185mg 0%
Lysine 0.478mg 2.574mg 0%
Methionine 0.129mg 0.858mg 0%
Phenylalanine 0.486mg 1.086mg 0%
Valine 0.547mg 1.461mg 0%
Histidine 0.243mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
108%
Miso
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 3636mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 61mg)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.