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Miso vs. Table salt — In-Depth Nutrition Comparison

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How are miso and table salt different?

  • Miso has more copper, manganese, iron, vitamin K, phosphorus, zinc, fiber, vitamin B2, and vitamin B6 than table salt.
  • Daily need coverage for sodium for table salt is 1523% higher.
  • Miso has less sodium.
  • Table salt has a lower glycemic index (0) than miso (61).

Miso and Salt, table are the varieties used in this article.

Infographic

Miso vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +2525%
Contains more IronIron +654.5%
Contains more CopperCopper +1300%
Contains more ZincZinc +2460%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +759%
Contains more SeleniumSelenium +6900%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21410%
Contains more OtherOther +679.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Table salt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Table salt DV% diff.
Sodium 3728mg 38758mg 1523%
Copper 0.42mg 0.03mg 43%
Manganese 0.859mg 0.1mg 33%
Iron 2.49mg 0.33mg 27%
Protein 12.79g 0g 26%
Vitamin K 29.3µg 0µg 24%
Phosphorus 159mg 0mg 23%
Fiber 5.4g 0g 22%
Zinc 2.56mg 0.1mg 22%
Polyunsaturated fat 2.884g 0g 19%
Vitamin B2 0.233mg 0mg 18%
Vitamin B6 0.199mg 0mg 15%
Choline 72.2mg 0mg 13%
Selenium 7µg 0.1µg 13%
Magnesium 48mg 1mg 11%
Calories 198kcal 0kcal 10%
Fats 6.01g 0g 9%
Fructose 6g 8%
Carbs 25.37g 0g 8%
Vitamin B1 0.098mg 0mg 8%
Vitamin B5 0.337mg 0mg 7%
Potassium 210mg 8mg 6%
Vitamin B3 0.906mg 0mg 6%
Folate 19µg 0µg 5%
Saturated fat 1.025g 0g 5%
Vitamin B12 0.08µg 0µg 3%
Calcium 57mg 24mg 3%
Monounsaturated fat 1.118g 0g 3%
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin A 4µg 0µg 0%
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.155mg 0mg 0%
Threonine 0.479mg 0mg 0%
Isoleucine 0.508mg 0mg 0%
Leucine 0.82mg 0mg 0%
Lysine 0.478mg 0mg 0%
Methionine 0.129mg 0mg 0%
Phenylalanine 0.486mg 0mg 0%
Valine 0.547mg 0mg 0%
Histidine 0.243mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Table salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Miso
0%
Table salt
Minerals Daily Need Coverage Score
108%
Miso
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 6.2g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 1.025g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 61)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.3)
Which food contains less Sodium?
Miso
Miso contains less Sodium (difference - 35030mg)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
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)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.