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  6. Turkey meat vs. Miso

Turkey meat vs. Miso — In-Depth Nutrition Comparison

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How are turkey meat and miso different?

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

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

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
Contains more PotassiumPotassium +13.8%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +325.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +307.1%
Contains more IronIron +128.4%
Contains more CopperCopper +351.6%
Contains more ManganeseManganese +6035.7%
~equal in Zinc ~2.56mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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%
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%
Contains more Vitamin B1Vitamin B1 +117.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Miso
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 Turkey meat Miso DV% diff.
Sodium 103mg 3728mg 158%
Vitamin B3 9.573mg 0.906mg 54%
Selenium 29.8µg 7µg 41%
Vitamin B12 1.02µg 0.08µg 39%
Manganese 0.014mg 0.859mg 37%
Copper 0.093mg 0.42mg 36%
Cholesterol 109mg 0mg 36%
Protein 28.55g 12.79g 32%
Vitamin B6 0.616mg 0.199mg 32%
Vitamin K 0µg 29.3µg 24%
Fiber 0g 5.4g 22%
Iron 1.09mg 2.49mg 18%
Vitamin B5 0.948mg 0.337mg 12%
Phosphorus 223mg 159mg 9%
Fructose 6g 8%
Carbs 0.06g 25.37g 8%
Saturated fat 2.155g 1.025g 5%
Polyunsaturated fat 2.119g 2.884g 5%
Vitamin B2 0.281mg 0.233mg 4%
Magnesium 30mg 48mg 4%
Vitamin B1 0.045mg 0.098mg 4%
Calcium 14mg 57mg 4%
Monounsaturated fat 2.647g 1.118g 4%
Choline 87.4mg 72.2mg 3%
Folate 9µg 19µg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Fats 7.39g 6.01g 2%
Potassium 239mg 210mg 1%
Vitamin A 12µg 4µg 1%
Zinc 2.48mg 2.56mg 1%
Calories 189kcal 198kcal 0%
Net carbs 0.06g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin E 0.07mg 0.01mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.155mg 0%
Threonine 1.004mg 0.479mg 0%
Isoleucine 0.796mg 0.508mg 0%
Leucine 1.925mg 0.82mg 0%
Lysine 2.282mg 0.478mg 0%
Methionine 0.724mg 0.129mg 0%
Phenylalanine 0.903mg 0.486mg 0%
Valine 0.902mg 0.547mg 0%
Histidine 0.749mg 0.243mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g 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 0.014g 0g 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
Turkey meat 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
50%
Turkey meat
23%
Miso
Minerals Daily Need Coverage Score
46%
Turkey meat
108%
Miso

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.