Soy sauce vs Miso paste
Miso paste counts toward 30 plants a week; Soy sauce doesn't.
| Soy sauce | Miso paste | |
|---|---|---|
| Protein · per 100 g | 8.1 g | 12.8 g |
| Carbs · per 100 g | 4.9 g | 25.4 g |
| Fat · per 100 g | 0.6 g | 6.0 g |
| Fiber · per 100 g | 0.8 g | 5.4 g |
| Energy · per 100 g | 53.0 kcal | 198 kcal |
| Protein · per 100 kcal | 15.4 g | 6.5 g |
| To hit 30 g protein | 369 g · 195 kcal | 234 g · 464 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Soy sauce delivers 2.4× the protein per calorie of Miso paste (15.4 g vs 6.5 g per 100 kcal).
More protein / 100 g: Miso pasteMore fiber / 100 g: Miso pasteLighter per 100 g: Soy sauceSmaller 30 g portion: Miso paste
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.