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Miso vs Soy sauce - In-Depth Nutrition Comparison

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A recap on differences between Miso and Soy sauce

  • Miso has more Copper, Fiber, Zinc, Iron, Selenium, and Choline, however Soy sauce is higher in Vitamin K, Vitamin B3, and Manganese.
  • Soy sauce covers your daily Sodium needs 77% more than Miso.
  • Soy sauce contains 14 times less Selenium than Miso. Miso contains 7µg of Selenium, while Soy sauce contains 0.5µg.
  • Miso has less Sodium.

Food varieties used in this article are Miso and Soy sauce made from soy and wheat (shoyu).

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Miso vs Soy sauce infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Miso
5
:
Contains more Iron +71.7%
Contains more Calcium +72.7%
Contains more Copper +876.7%
Contains more Zinc +194.3%
Contains less Sodium -32.1%
Contains more Potassium +107.1%
Contains more Magnesium +54.2%
Equal in Phosphorus - 166
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 94% 18% 19% 35% 140% 70% 69% 487%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 10% 39% 53% 15% 24% 72% 717%
Contains more Iron +71.7%
Contains more Calcium +72.7%
Contains more Copper +876.7%
Contains more Zinc +194.3%
Contains less Sodium -32.1%
Contains more Potassium +107.1%
Contains more Magnesium +54.2%
Equal in Phosphorus - 166

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Miso
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +34.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Folate +35.7%
Contains more Vitamin B3 +142.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6% 1% 0% 25% 54% 17% 21% 46% 10% 74% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 9% 39% 42% 18% 35% 0% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +197%
Contains more Vitamin B2 +41.2%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +34.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Folate +35.7%
Contains more Vitamin B3 +142.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Miso
12
Soy sauce
Mineral Summary Score
116
Miso
123
Soy sauce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
77%
Miso
49%
Soy sauce
Carbohydrates
25%
Miso
5%
Soy sauce
Fats
28%
Miso
3%
Soy sauce

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Miso Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.952g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 1765mg)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3.4)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Miso Soy sauce Opinion
Calories 198 53 Miso
Protein 12.79 8.14 Miso
Fats 6.01 0.57 Miso
Vitamin C 0 0
Carbs 25.37 4.93 Miso
Cholesterol 0 0
Vitamin D 0 0
Iron 2.49 1.45 Miso
Calcium 57 33 Miso
Potassium 210 435 Soy sauce
Magnesium 48 74 Soy sauce
Sugar 6.2 0.4 Soy sauce
Fiber 5.4 0.8 Miso
Copper 0.42 0.043 Miso
Zinc 2.56 0.87 Miso
Starch
Phosphorus 159 166 Soy sauce
Sodium 3728 5493 Miso
Vitamin A 87 0 Miso
Vitamin E 0.01 0 Miso
Vitamin D 0 0
Vitamin B1 0.098 0.033 Miso
Vitamin B2 0.233 0.165 Miso
Vitamin B3 0.906 2.196 Soy sauce
Vitamin B5 0.337 0.297 Miso
Vitamin B6 0.199 0.148 Miso
Vitamin B12 0.08 0 Miso
Vitamin K 29.3 0 Miso
Folate 19 14 Miso
Trans Fat 0 0
Saturated Fat 1.025 0.073 Soy sauce
Monounsaturated Fat 1.118 0.088 Miso
Polyunsaturated fat 2.884 0.263 Miso
Tryptophan 0.155 0.096 Miso
Threonine 0.479 0.271 Miso
Isoleucine 0.508 0.318 Miso
Leucine 0.82 0.537 Miso
Lysine 0.478 0.381 Miso
Methionine 0.129 0.097 Miso
Phenylalanine 0.486 0.353 Miso
Valine 0.547 0.332 Miso
Histidine 0.243 0.174 Miso
Fructose 6 0 Miso

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.