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Miso vs. Pork — In-Depth Nutrition Comparison

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The main differences between miso and pork

  • Miso has more copper, manganese, vitamin K, and fiber; however, pork has more selenium, vitamin B1, vitamin B12, and vitamin B3.
  • Daily need coverage for sodium for miso is 159% higher.
  • Pork is lower in sodium.
  • Miso has a higher glycemic index than pork.

Food types used in this article are Miso and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Miso vs Pork infographic
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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%
Pork
Pork
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +200%
Contains more IronIron +186.2%
Contains more CopperCopper +475.3%
Contains more ManganeseManganese +9444.4%
Contains more PotassiumPotassium +101.4%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +547.1%
~equal in Zinc ~2.39mg

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 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%
Pork
Pork
9
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +794.9%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +456%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +133.2%
Contains more Vitamin B12Vitamin B12 +775%

All nutrients comparison - raw data values

Nutrient Miso Pork DV% diff.
Sodium 3728mg 62mg 159%
Selenium 7µg 45.3µg 70%
Vitamin B1 0.098mg 0.877mg 65%
Copper 0.42mg 0.073mg 39%
Manganese 0.859mg 0.009mg 37%
Protein 12.79g 27.32g 29%
Cholesterol 0mg 80mg 27%
Vitamin B3 0.906mg 5.037mg 26%
Vitamin B12 0.08µg 0.7µg 26%
Vitamin K 29.3µg 0µg 24%
Fiber 5.4g 0g 22%
Iron 2.49mg 0.87mg 20%
Vitamin B6 0.199mg 0.464mg 20%
Saturated fat 1.025g 5.23g 19%
Monounsaturated fat 1.118g 6.19g 13%
Fats 6.01g 13.92g 12%
Phosphorus 159mg 246mg 12%
Polyunsaturated fat 2.884g 1.2g 11%
Carbs 25.37g 0g 8%
Fructose 6g 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B2 0.233mg 0.321mg 7%
Vitamin B5 0.337mg 0.698mg 7%
Potassium 210mg 423mg 6%
Magnesium 48mg 28mg 5%
Calcium 57mg 19mg 4%
Folate 19µg 5µg 4%
Choline 72.2mg 93.9mg 4%
Calories 198kcal 242kcal 2%
Zinc 2.56mg 2.39mg 2%
Vitamin E 0.01mg 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Protein per 100 calories 6.5g 11g N/A
Calories per 10 g protein 155kcal 89kcal N/A
Weight per 100 calories 51g 41g N/A
Unsaturated / Saturated Fat ratio 3.9 1.4 N/A
Net carbs 19.97g 0g N/A
Sugar 6.2g 0g N/A
Vitamin A 4µg 2µg 0%
Tryptophan 0.155mg 0.338mg 0%
Threonine 0.479mg 1.234mg 0%
Isoleucine 0.508mg 1.26mg 0%
Leucine 0.82mg 2.177mg 0%
Lysine 0.478mg 2.446mg 0%
Methionine 0.129mg 0.712mg 0%
Phenylalanine 0.486mg 1.086mg 0%
Valine 0.547mg 1.473mg 0%
Histidine 0.243mg 1.067mg 0%

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
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1339.3%
Contains more ProteinProtein +113.6%
Contains more FatsFats +131.6%
Contains more WaterWater +34.5%

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
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Poly. FatPolyunsaturated fat +140.3%
Contains more Mono. FatMonounsaturated fat +453.7%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.