Miso vs. Soy Sauce
Nutrition comparison of Miso and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and soy sauce:
- Both miso and soy sauce are high in potassium and protein.
- Miso has more thiamin and Vitamin B12, however, soy sauce contains more niacin.
- Miso is a great source of calcium and iron.
- Miso is an excellent source of dietary fiber.
- Soy sauce has 14.5 times less sugar than miso.
- Soy sauce has 4.1 times less carbohydrates than miso.
USDA sources for nutritional information: Miso (Miso) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Miso is high in calories and soy sauce has 73% less calories than miso - miso has 198 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, miso is much lighter in protein, heavier in carbs and heavier in fat compared to soy sauce per calorie. Miso has a macronutrient ratio of 25:49:26 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Soy Sauce | |
|---|---|---|
| Protein | 25% | 56% |
| Carbohydrates | 49% | 34% |
| Fat | 26% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Soy sauce has 4.1 times less carbohydrates than miso - miso has 25.4g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has 575% more dietary fiber than soy sauce - miso has 5.4g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Soy sauce has 14.5 times less sugar than miso - miso has 6.2g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Both miso and soy sauce are high in protein. Miso has 57% more protein than soy sauce - miso has 12.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Miso and soy sauce contain similar amounts of saturated fat - miso has 1g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin A
Miso and soy sauce contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Miso and soy sauce contain similar amounts of Vitamin E - miso has 0.01mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Miso has more Vitamin K than soy sauce - miso has 29.3ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Miso has more thiamin and Vitamin B12, however, soy sauce contains more niacin. Both miso and soy sauce contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Miso | Soy Sauce | |
|---|---|---|
| Thiamin | 0.098 MG | 0.033 MG |
| Riboflavin | 0.233 MG | 0.165 MG |
| Niacin | 0.906 MG | 2.196 MG |
| Pantothenic acid | 0.337 MG | 0.297 MG |
| Vitamin B6 | 0.199 MG | 0.148 MG |
| Folate | 19 UG | 14 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Miso is a great source of calcium and it has 73% more calcium than soy sauce - miso has 57mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Miso is a great source of iron and it has 72% more iron than soy sauce - miso has 2.5mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both miso and soy sauce are high in potassium. Soy sauce has 107% more potassium than miso - miso has 210mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Miso | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.029 G |
| Total | 0.405 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than soy sauce per 100 grams.
| Miso | Soy Sauce | |
|---|---|---|
| linoleic acid | 2.479 G | 0.234 G |
| Total | 2.479 G | 0.234 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 (%) |
Soy Sauce 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 miso or soy sauce contain more calories in 100 grams?Miso is high in calories and soy sauce has 70% less calories than miso - miso has 198 calories in 100g and soy sauce has 53 calories.
Is miso or soy sauce better for protein?
Both miso and soy sauce are high in protein. Miso has 60% more protein than soy sauce - miso has 12.8g of protein per 100 grams and soy sauce has 8.1g of protein.
Does miso or soy sauce have more carbohydrates?
By weight, soy sauce has 4.1 times fewer carbohydrates than miso - miso has 25.4g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does miso or soy sauce contain more potassium?
Both miso and soy sauce are high in potassium. Soy sauce has 110% more potassium than miso - miso has 210mg of potassium in 100 grams and soy sauce has 435mg of potassium.