Miso vs. Chicken
Nutrition comparison of Miso and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and chicken:
- Both chicken and miso are high in calories, potassium and protein.
- Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, miso contains more folate.
- Chicken has signficantly less carbohydrates than miso.
- Miso has 67% less saturated fat than chicken.
- Miso has signficantly less cholesterol than chicken.
- Miso is a great source of calcium and iron.
- Miso is an excellent source of dietary fiber.
USDA sources for nutritional information: Miso (Miso) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and miso are high in calories. Chicken is very similar to chicken for calories - chicken has 189 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, miso is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Miso has a macronutrient ratio of 25:49:26 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Chicken | |
|---|---|---|
| Protein | 25% | 49% |
| Carbohydrates | 49% | ~ |
| Fat | 26% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than miso - miso has 25.4g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Miso is an excellent source of dietary fiber and it has more dietary fiber than chicken - miso has 5.4g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than miso - miso has 6.2g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and miso are high in protein. Chicken has 82% more protein than miso - chicken has 23.3g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Miso has 67% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and miso has 1g of saturated fat.
trans fat
Both chicken and miso are low in trans fat - chicken has 0.09g of trans fat per 100 grams and miso does not contain significant amounts.
cholesterol
Miso has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin A
Miso and chicken contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and miso contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 12 times more Vitamin K than chicken - chicken has 2.1ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, miso contains more folate. Both miso and chicken contain significant amounts of thiamin and riboflavin.
| Miso | Chicken | |
|---|---|---|
| Thiamin | 0.098 MG | 0.121 MG |
| Riboflavin | 0.233 MG | 0.302 MG |
| Niacin | 0.906 MG | 7.107 MG |
| Pantothenic acid | 0.337 MG | 1.327 MG |
| Vitamin B6 | 0.199 MG | 0.538 MG |
| Folate | 19 UG | 2 UG |
| Vitamin B12 | 0.08 UG | 0.51 UG |
Minerals
calcium
Miso is a great source of calcium and it has 613% more calcium than chicken - chicken has 8mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Miso is a great source of iron and it has 168% more iron than chicken - chicken has 0.93mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both chicken and miso are high in potassium. Chicken has 222% more potassium than miso - chicken has 677mg of potassium per 100 grams and miso has 210mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than miso per 100 grams.
| Miso | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.405 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both miso and chicken contain significant amounts of linoleic acid.
| Miso | Chicken | |
|---|---|---|
| linoleic acid | 2.479 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 2.479 G | 1.838 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.
Miso g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken or miso contain more calories in 100 grams?Both chicken and miso are high in calories. Chicken is quite similar to chicken for calories - chicken has 189 calories in 100g and miso has 198 calories.
Is chicken or miso better for protein?
Both chicken and miso are high in protein. Chicken has 80% more protein than miso - chicken has 23.3g of protein per 100 grams and miso has 12.8g of protein.
Does miso or chicken have more carbohydrates?
By weight, chicken has signficantly fewer carbohydrates than miso - miso has 25.4g of carbs for 100g and chicken has no carbs..
Does chicken or miso contain more potassium?
Both chicken and miso are high in potassium. Chicken has 220% more potassium than miso - chicken has 677mg of potassium in 100 grams and miso has 210mg of potassium.