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, vitamin K, fiber, zinc, iron, selenium, and choline; however, soy sauce is higher in vitamin B3 and manganese.
- Soy sauce covers your daily sodium needs 77% more than miso.
- Miso has less sodium.
- The glycemic index of miso is higher.
Food varieties used in this article are Miso and Soy sauce made from soy and wheat (shoyu).
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +72.7% |
| Contains more IronIron | +71.7% |
| Contains more CopperCopper | +876.7% |
| Contains more ZincZinc | +194.3% |
| Contains less SodiumSodium | -32.1% |
| Contains more SeleniumSelenium | +1300% |
| Contains more MagnesiumMagnesium | +54.2% |
| Contains more PotassiumPotassium | +107.1% |
| Contains more ManganeseManganese | +18.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +197% |
| Contains more Vitamin B2Vitamin B2 | +41.2% |
| Contains more Vitamin B5Vitamin B5 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +34.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +294.5% |
| Contains more Vitamin B3Vitamin B3 | +142.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.1% |
| Contains more FatsFats | +954.4% |
| Contains more CarbsCarbs | +414.6% |
| Contains more WaterWater | +65.4% |
| Contains more OtherOther | +18.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1170.5% |
| Contains more Poly. FatPolyunsaturated fat | +996.6% |
| Contains less Sat. FatSaturated fat | -92.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 3728mg | 5493mg | 77% |
| Copper | 0.42mg | 0.043mg | 42% |
| Vitamin K | 29.3µg | 0µg | 24% |
| Fiber | 5.4g | 0.8g | 18% |
| Polyunsaturated fat | 2.884g | 0.263g | 17% |
| Zinc | 2.56mg | 0.87mg | 15% |
| Iron | 2.49mg | 1.45mg | 13% |
| Selenium | 7µg | 0.5µg | 12% |
| Choline | 72.2mg | 18.3mg | 10% |
| Protein | 12.79g | 8.14g | 9% |
| Fructose | 6g | 0g | 8% |
| Fats | 6.01g | 0.57g | 8% |
| Vitamin B3 | 0.906mg | 2.196mg | 8% |
| Manganese | 0.859mg | 1.018mg | 7% |
| Calories | 198kcal | 53kcal | 7% |
| Carbs | 25.37g | 4.93g | 7% |
| Potassium | 210mg | 435mg | 7% |
| Magnesium | 48mg | 74mg | 6% |
| Vitamin B2 | 0.233mg | 0.165mg | 5% |
| Vitamin B1 | 0.098mg | 0.033mg | 5% |
| Vitamin B6 | 0.199mg | 0.148mg | 4% |
| Saturated fat | 1.025g | 0.073g | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Monounsaturated fat | 1.118g | 0.088g | 3% |
| Calcium | 57mg | 33mg | 2% |
| Vitamin B5 | 0.337mg | 0.297mg | 1% |
| Folate | 19µg | 14µg | 1% |
| Phosphorus | 159mg | 166mg | 1% |
| Net carbs | 19.97g | 4.13g | N/A |
| Sugar | 6.2g | 0.4g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0mg | 0% |
| Tryptophan | 0.155mg | 0.096mg | 0% |
| Threonine | 0.479mg | 0.271mg | 0% |
| Isoleucine | 0.508mg | 0.318mg | 0% |
| Leucine | 0.82mg | 0.537mg | 0% |
| Lysine | 0.478mg | 0.381mg | 0% |
| Methionine | 0.129mg | 0.097mg | 0% |
| Phenylalanine | 0.486mg | 0.353mg | 0% |
| Valine | 0.547mg | 0.332mg | 0% |
| Histidine | 0.243mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
108%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.952g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Miso contains less Sodium (difference - 1765mg)
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($3.4)
Which food is richer in minerals?
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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.