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  6. Miso vs. Turkey meat

Miso vs. Turkey meat — In-Depth Nutrition Comparison

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How are miso and turkey meat different?

  • Miso is richer in manganese, copper, vitamin K, and fiber, while turkey meat is higher in vitamin B3, selenium, vitamin B12, and vitamin B6.
  • Miso covers your daily need for sodium, 158% more than turkey meat.
  • Turkey meat is lower in sodium.
  • Miso has a higher glycemic index (61) than turkey meat (0).

Miso and Turkey, whole, meat and skin, cooked, roasted types were used in this article.

Infographic

Miso vs Turkey meat 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
5
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +307.1%
Contains more IronIron +128.4%
Contains more CopperCopper +351.6%
Contains more ManganeseManganese +6035.7%
Contains more PotassiumPotassium +13.8%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +325.7%
~equal in Zinc ~2.48mg

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
3
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +117.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +956.6%
Contains more Vitamin B5Vitamin B5 +181.3%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin B12Vitamin B12 +1175%
Contains more CholineCholine +21.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +42183.3%
Contains more OtherOther +2568.8%
Contains more ProteinProtein +123.2%
Contains more FatsFats +23%
Contains more WaterWater +47.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Poly. FatPolyunsaturated fat +36.1%
Contains more Mono. FatMonounsaturated fat +136.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Turkey meat DV% diff.
Sodium 3728mg 103mg 158%
Vitamin B3 0.906mg 9.573mg 54%
Selenium 7µg 29.8µg 41%
Vitamin B12 0.08µg 1.02µg 39%
Manganese 0.859mg 0.014mg 37%
Copper 0.42mg 0.093mg 36%
Cholesterol 0mg 109mg 36%
Protein 12.79g 28.55g 32%
Vitamin B6 0.199mg 0.616mg 32%
Vitamin K 29.3µg 0µg 24%
Fiber 5.4g 0g 22%
Iron 2.49mg 1.09mg 18%
Vitamin B5 0.337mg 0.948mg 12%
Phosphorus 159mg 223mg 9%
Fructose 6g 8%
Carbs 25.37g 0.06g 8%
Saturated fat 1.025g 2.155g 5%
Polyunsaturated fat 2.884g 2.119g 5%
Vitamin B2 0.233mg 0.281mg 4%
Magnesium 48mg 30mg 4%
Vitamin B1 0.098mg 0.045mg 4%
Calcium 57mg 14mg 4%
Monounsaturated fat 1.118g 2.647g 4%
Choline 72.2mg 87.4mg 3%
Folate 19µg 9µg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Fats 6.01g 7.39g 2%
Potassium 210mg 239mg 1%
Vitamin A 4µg 12µg 1%
Zinc 2.56mg 2.48mg 1%
Calories 198kcal 189kcal 0%
Net carbs 19.97g 0.06g N/A
Sugar 6.2g 0g N/A
Vitamin E 0.01mg 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.155mg 0.291mg 0%
Threonine 0.479mg 1.004mg 0%
Isoleucine 0.508mg 0.796mg 0%
Leucine 0.82mg 1.925mg 0%
Lysine 0.478mg 2.282mg 0%
Methionine 0.129mg 0.724mg 0%
Phenylalanine 0.486mg 0.903mg 0%
Valine 0.547mg 0.902mg 0%
Histidine 0.243mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
108%
Miso
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 3625mg)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 61)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $1.4)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 1.13g)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.