Which has more protein, Miso or Salt, table?

Miso has more protein at 12.8g per 100g, compared to 0g for Salt, table.

Which has more calories, Miso or Salt, table?

Miso has more calories at 198 kcal per 100g, compared to 0 kcal for Salt, table.

Is Miso healthier than Salt, table?

Based on vitamin and mineral density, Miso scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Miso vs Salt

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Miso is higher in more vitamins & minerals

Calories (kcal)

Miso 198

Salt 0

Protein (g)

Miso 12.8

Salt 0

Carbs (g)

Miso 25.4

Salt 0

Fat (g)

Miso 6.01

Salt 0

Fiber (g)

Miso 5.40

Salt 0

Quick answers

Which has more protein?

Miso — 12.8g vs 0g per 100g.

Which has fewer calories?

Salt, table — 0 vs 198 kcal per 100g.

Which is more nutrient-dense?

Miso scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Miso	Salt	Diff
Energy
Energy	198 kcal	0 kcal
Macronutrients
Water	43.0 g	0.200 g	+21410%
Protein	12.8 g	0 g
Total lipid (fat)	6.01 g	0 g
Carbohydrate, by difference	25.4 g	0 g
Fiber, total dietary	5.40 g	0 g
Fats & Fatty Acids
Fatty acids, total saturated	1.02 g	0 g
Fatty acids, total monounsaturated	1.12 g	0 g
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.098 mg	0 mg
Riboflavin (Vitamin B2)	0.233 mg	0 mg
Niacin (Vitamin B3)	0.906 mg	0 mg
Pantothenic acid (Vitamin B5)	0.337 mg	0 mg
Vitamin B-6 — Pyridoxine	0.199 mg	0 mg
Biotin (Vitamin B7)	19.0 ug	0 ug
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	72.2 mg	0 mg
Vitamin B-12 — Cobalamin	0.080 ug	0 ug
Vitamin A, RAE	4.00 ug	0 ug
Carotene, beta	52.0 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.010 mg	0 mg
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	57.0 mg	24.0 mg	+138%
Iron, Fe	2.49 mg	0.330 mg	+655%
Magnesium, Mg	48.0 mg	1.00 mg	+4700%
Phosphorus, P	159 mg	0 mg
Potassium, K	210 mg	8.00 mg	+2525%
Sodium, Na	3728 mg	38758 mg	-90%
Zinc, Zn	2.56 mg	0.100 mg	+2460%
Copper, Cu	0.420 mg	0.030 mg	+1300%
Manganese, Mn	0.859 mg	0.100 mg	+759%
Selenium, Se	7.00 ug	0.100 ug	+6900%
Other Nutrients
Energy	828 kj	0 kj
Ash	12.8 g	99.8 g	-87%
Total Sugars	6.20 g	0 g
Sucrose	0 g	—
Glucose	0 g	—
Fructose	6.00 g	—
Lactose	0 g	—
Maltose	0.200 g	—
Galactose	0 g	—
Fluoride, F	—	2.00 ug
Folic acid (Vitamin B9 — synthetic)	19.0 ug	0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	19.0 ug	0 ug
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	87.0 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	29.3 ug	0 ug
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 13:0 (Tridecanoic acid)	0 g	—
SFA 14:0 (Myristic acid)	0.015 g	0 g
SFA 15:0 (Pentadecanoic acid)	0 g	—
SFA 16:0 (Palmitic acid)	0.750 g	0 g
SFA 17:0 (Margaric acid)	0.010 g	—
SFA 18:0 (Stearic acid)	0.200 g	0 g
SFA 20:0 (Arachidic acid)	0 g	—
SFA 22:0 (Behenic acid)	0.050 g	—
SFA 24:0 (Lignoceric acid)	0 g	—
MUFA 14:1 (Myristoleic acid)	0 g	—
MUFA 15:1 (Pentadecenoic acid)	0.020 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0 g	=
MUFA 17:1 (Heptadecenoic acid)	0.030 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	1.04 g	0 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.025 g	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	2.88 g	0 g
PUFA 18:2 (Omega-6, Linoleic acid)	2.48 g	0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.405 g	0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	—	0 mg
Tryptophan (EAA)	0.155 g	0 g
Threonine (EAA)	0.479 g	0 g
Isoleucine (EAA, BCAA)	0.508 g	0 g
Leucine (EAA, BCAA)	0.820 g	0 g
Lysine (EAA)	0.478 g	0 g
Methionine (EAA)	0.129 g	0 g
Cystine (conditionally essential)	0 g	0 g	=
Phenylalanine (EAA)	0.486 g	0 g
Tyrosine (conditionally essential)	0.352 g	0 g
Valine (EAA, BCAA)	0.547 g	0 g
Arginine (conditionally essential)	0.784 g	0 g
Histidine (EAA)	0.243 g	0 g
Alanine	0.500 g	0 g
Aspartic acid	1.17 g	0 g
Glutamic acid	1.91 g	0 g
Glycine (conditionally essential)	0.447 g	0 g
Proline (conditionally essential)	0.619 g	0 g
Serine	0.601 g	0 g
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Daidzein	16.4 mg	—
Genistein	23.2 mg	—
Isoflavones
Total isoflavones	41.4 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Miso nutrition facts Salt, table nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +6900% in Miso Magnesium, Mg +4700% in Miso Potassium, K +2525% in Miso Zinc, Zn +2460% in Miso

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