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  6. Sockeye salmon vs. Miso

Sockeye salmon vs. Miso — In-Depth Nutrition Comparison

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How are sockeye salmon and miso different?

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

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

Infographic

Sockeye salmon vs Miso 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.
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%
Miso
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%
Contains more PotassiumPotassium +107.6%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +407.1%
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%

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.
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%
Miso
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%
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%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +171.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.233mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Miso
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
Contains more ProteinProtein +107%
Contains more WaterWater +56.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1966.1%
~equal in Fats ~6.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Miso
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
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +117.3%
~equal in Saturated fat ~1.025g

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Miso
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
113%
Sockeye salmon
23%
Miso
Minerals Daily Need Coverage Score
47%
Sockeye salmon
108%
Miso

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.