Milk vs. Miso
Nutrition comparison of Milk and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and miso:
- Both milk and miso are high in calcium.
- Milk has 4.2 times less carbohydrates than miso.
- Miso has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Miso is a great source of iron and potassium.
- Miso is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Miso is high in calories and milk has 75% less calories than miso - milk has 50 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, milk is lighter in carbs, heavier in fat and similar to miso for protein. Milk has a macronutrient ratio of 27:38:35 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Miso | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 38% | 49% |
| Fat | 35% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 4.2 times less carbohydrates than miso - milk has 4.8g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has more dietary fiber than milk - miso has 5.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and miso contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Miso is an excellent source of protein and it has 288% more protein than milk - milk has 3.3g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Milk and miso contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and miso has 1g of saturated fat.
trans fat
Both milk and miso are low in trans fat - milk has 0.09g of trans fat per 100 grams and miso does not contain significant amounts.
cholesterol
Both milk and miso are low in cholesterol - milk has 8mg of cholesterol per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin C
Milk and miso contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Milk has 12 times more Vitamin A than miso - milk has 55ug of Vitamin A per 100 grams and miso has 4ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than miso - milk has 49iu of Vitamin D per 100 grams and miso does not contain significant amounts.
Vitamin E
Milk and miso contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 145 times more Vitamin K than milk - milk has 0.2ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Miso has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and miso contain significant amounts of riboflavin and pantothenic acid.
| Milk | Miso | |
|---|---|---|
| Thiamin | 0.039 MG | 0.098 MG |
| Riboflavin | 0.185 MG | 0.233 MG |
| Niacin | 0.092 MG | 0.906 MG |
| Pantothenic acid | 0.356 MG | 0.337 MG |
| Vitamin B6 | 0.038 MG | 0.199 MG |
| Folate | 5 UG | 19 UG |
| Vitamin B12 | 0.53 UG | 0.08 UG |
Minerals
calcium
Both milk and miso are high in calcium. Milk has 111% more calcium than miso - milk has 120mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Miso is a great source of iron and it has 123 times more iron than milk - milk has 0.02mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Miso is a great source of potassium and it has 50% more potassium than milk - milk has 140mg of potassium per 100 grams and miso has 210mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Miso | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.405 G |
| Total | 0.008 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than milk per 100 grams.
| Milk | Miso | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 2.479 G |
| Total | 0.066 G | 2.479 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Milk g
()
|
Daily Values (%) |
Miso g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or miso contain more calories in 100 grams?Miso is high in calories and milk has 80% less calories than miso - milk has 50 calories in 100g and miso has 198 calories.
Does milk or miso have more carbohydrates?
By weight, milk has 4.2 times fewer carbohydrates than miso - milk has 4.8g of carbs for 100g and miso has 25.4g of carbohydrates.
Does milk or miso contain more calcium?
Both milk and miso are high in calcium. Milk has 110% more calcium than miso - milk has 120mg of calcium in 100 grams and miso has 57mg of calcium.