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  6. Ham vs. Miso

Ham vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between ham and miso?

  • Ham is richer in vitamin B1, vitamin B12, selenium, and vitamin B3, yet miso is richer in copper, manganese, vitamin K, and fiber.
  • Miso's daily need coverage for sodium is 110% higher.
  • Ham has a lower glycemic index than miso.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Miso types in this comparison.

Infographic

Ham 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.
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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 +36.7%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +23.3%
Contains less SodiumSodium -67.7%
Contains more SeleniumSelenium +178.6%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +612.5%
Contains more IronIron +68.2%
Contains more CopperCopper +431.6%
Contains more ManganeseManganese +1490.7%

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.
Ham
Ham
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Miso
Miso
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +669.4%
Contains more Vitamin B3Vitamin B3 +344%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +101%
Contains more Vitamin B12Vitamin B12 +712.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Miso DV% diff.
Sodium 1203mg 3728mg 110%
Vitamin B1 0.754mg 0.098mg 55%
Copper 0.079mg 0.42mg 38%
Manganese 0.054mg 0.859mg 35%
Vitamin B12 0.65µg 0.08µg 24%
Vitamin K 0µg 29.3µg 24%
Selenium 19.5µg 7µg 23%
Fiber 0g 5.4g 22%
Vitamin B3 4.023mg 0.906mg 19%
Cholesterol 53mg 0mg 18%
Protein 20.93g 12.79g 16%
Polyunsaturated fat 0.54g 2.884g 16%
Vitamin B6 0.4mg 0.199mg 15%
Iron 1.48mg 2.49mg 13%
Carbs 1.5g 25.37g 8%
Magnesium 14mg 48mg 8%
Fructose 6g 8%
Calcium 8mg 57mg 5%
Phosphorus 196mg 159mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Folate 3µg 19µg 4%
Saturated fat 1.81g 1.025g 4%
Monounsaturated fat 2.62g 1.118g 4%
Calories 145kcal 198kcal 3%
Zinc 2.88mg 2.56mg 3%
Potassium 287mg 210mg 2%
Vitamin E 0.25mg 0.01mg 2%
Vitamin B2 0.202mg 0.233mg 2%
Choline 85.1mg 72.2mg 2%
Fats 5.53g 6.01g 1%
Vitamin B5 0.403mg 0.337mg 1%
Protein per 100 calories 14g 6.5g N/A
Calories per 10 g protein 69kcal 155kcal N/A
Weight per 100 calories 69g 51g N/A
Unsaturated / Saturated Fat ratio 1.7 3.9 N/A
Net carbs 1.5g 19.97g N/A
Sugar 0g 6.2g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.251mg 0.155mg 0%
Threonine 0.931mg 0.479mg 0%
Isoleucine 0.918mg 0.508mg 0%
Leucine 1.661mg 0.82mg 0%
Lysine 1.775mg 0.478mg 0%
Methionine 0.553mg 0.129mg 0%
Phenylalanine 0.904mg 0.486mg 0%
Valine 0.908mg 0.547mg 0%
Histidine 0.75mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 +63.6%
Contains more WaterWater +57.3%
Contains more CarbsCarbs +1591.3%
Contains more OtherOther +193.1%
~equal in Fats ~6.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 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 +134.3%
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +434.1%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.