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Soy milk vs. Miso — In-Depth Nutrition Comparison

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Important differences between Soy milk and Miso

  • Miso has more Copper, Manganese, Iron, Zinc, Vitamin K, Fiber, Phosphorus, Vitamin B2, and Vitamin B6 than Soy milk.
  • Miso's daily need coverage for Sodium is 160% more.
  • Soy milk contains less Sodium.

The food varieties used in the comparison are Soymilk, original and vanilla, unfortified and Miso.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Miso
9
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 less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +78%
Contains more IronIron +289.1%
Contains more CopperCopper +228.1%
Contains more ZincZinc +2033.3%
Contains more PhosphorusPhosphorus +205.8%
Contains more ManganeseManganese +285.2%
Contains more SeleniumSelenium +45.8%

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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Miso
8
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin E Vitamin E +1000%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B2Vitamin B2 +237.7%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin B6Vitamin B6 +158.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +876.7%
Contains more CholineCholine +205.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
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
Contains more WaterWater +104.7%
Contains more ProteinProtein +291.1%
Contains more FatsFats +243.4%
Contains more CarbsCarbs +304%
Contains more OtherOther +1870.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
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
Contains less Sat. FatSaturated Fat -80%
Contains more Mono. FatMonounsaturated Fat +178.8%
Contains more Poly. FatPolyunsaturated fat +200.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Miso Opinion
Calories 54kcal 198kcal Miso
Protein 3.27g 12.79g Miso
Fats 1.75g 6.01g Miso
Net carbs 5.68g 19.97g Miso
Carbs 6.28g 25.37g Miso
Magnesium 25mg 48mg Miso
Calcium 25mg 57mg Miso
Potassium 118mg 210mg Miso
Iron 0.64mg 2.49mg Miso
Sugar 3.99g 6.2g Soy milk
Fiber 0.6g 5.4g Miso
Copper 0.128mg 0.42mg Miso
Zinc 0.12mg 2.56mg Miso
Phosphorus 52mg 159mg Miso
Sodium 51mg 3728mg Soy milk
Vitamin A 3IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.11mg 0.01mg Soy milk
Manganese 0.223mg 0.859mg Miso
Selenium 4.8µg 7µg Miso
Vitamin B1 0.06mg 0.098mg Miso
Vitamin B2 0.069mg 0.233mg Miso
Vitamin B3 0.513mg 0.906mg Miso
Vitamin B5 0.373mg 0.337mg Soy milk
Vitamin B6 0.077mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 3µg 29.3µg Miso
Folate 18µg 19µg Miso
Choline 23.6mg 72.2mg Miso
Saturated Fat 0.205g 1.025g Soy milk
Monounsaturated Fat 0.401g 1.118g Miso
Polyunsaturated fat 0.961g 2.884g Miso
Tryptophan 0.038mg 0.155mg Miso
Threonine 0.108mg 0.479mg Miso
Isoleucine 0.114mg 0.508mg Miso
Leucine 0.186mg 0.82mg Miso
Lysine 0.131mg 0.478mg Miso
Methionine 0.027mg 0.129mg Miso
Phenylalanine 0.113mg 0.486mg Miso
Valine 0.117mg 0.547mg Miso
Histidine 0.061mg 0.243mg Miso
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
23%
Miso
Minerals Daily Need Coverage Score
19%
Soy milk
108%
Miso

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 3677mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.82g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 24)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.6)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.