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Bean vs. Miso — In-Depth Nutrition Comparison

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Differences between Bean and Miso

  • Bean contains less Iron, Copper, Vitamin K, Vitamin B2, Zinc, Phosphorus, Choline, and Vitamin B6 than Miso.
  • Miso's daily need coverage for Sodium is 162% higher.
  • The amount of Saturated Fat in Bean is lower.

The food types used in this comparison are Beans, baked, canned, no salt added and Miso.

Infographic

Bean vs Miso infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Miso
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +41%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +14%
Contains more IronIron +758.6%
Contains more CopperCopper +103.9%
Contains more ZincZinc +82.9%
Contains more PhosphorusPhosphorus +52.9%
Contains more SeleniumSelenium +55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Miso
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21.8%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more FolateFolate +26.3%
Contains more Vitamin B2Vitamin B2 +288.3%
Contains more Vitamin B3Vitamin B3 +110.7%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3562.5%
Contains more CholineCholine +134.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +68.8%
Contains more ProteinProtein +166.5%
Contains more FatsFats +1402.5%
Contains more CarbsCarbs +23.8%
Contains more OtherOther +649.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Miso
2
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated Fat -90%
Contains more Mono. FatMonounsaturated Fat +3094.3%
Contains more Poly. FatPolyunsaturated fat +1576.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Miso
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Miso Opinion
Calories 105kcal 198kcal Miso
Protein 4.8g 12.79g Miso
Fats 0.4g 6.01g Miso
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 19.97g Miso
Carbs 20.49g 25.37g Miso
Magnesium 32mg 48mg Miso
Calcium 50mg 57mg Miso
Potassium 296mg 210mg Bean
Iron 0.29mg 2.49mg Miso
Sugar 7.78g 6.2g Miso
Fiber 5.5g 5.4g Bean
Copper 0.206mg 0.42mg Miso
Zinc 1.4mg 2.56mg Miso
Phosphorus 104mg 159mg Miso
Sodium 1mg 3728mg Bean
Vitamin A 106IU 87IU Bean
Vitamin A 5µg 4µg Bean
Vitamin E 0.15mg 0.01mg Bean
Manganese 0.859mg Miso
Selenium 4.5µg 7µg Miso
Vitamin B1 0.15mg 0.098mg Bean
Vitamin B2 0.06mg 0.233mg Miso
Vitamin B3 0.43mg 0.906mg Miso
Vitamin B5 0.337mg Miso
Vitamin B6 0.13mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 0.8µg 29.3µg Miso
Folate 24µg 19µg Bean
Choline 30.8mg 72.2mg Miso
Saturated Fat 0.103g 1.025g Bean
Monounsaturated Fat 0.035g 1.118g Miso
Polyunsaturated fat 0.172g 2.884g Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
23%
Miso
Minerals Daily Need Coverage Score
25%
Bean
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3727mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.922g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.