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.
Detailed nutritional comparison of milk and miso is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Miso src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Milk Miso
beta-carotene 4 UG 52 UG

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.

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Miso (Miso) .

Milk g

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Daily Values (%)

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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Vitamins and Minerals
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iron
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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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pantothenic acid (Vit B5)
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folate (Vit B9)
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protein
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
G Alcohol 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.

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