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  6. Bean vs. Miso

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
Infographic link

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
Bean
2
:
8
Miso
Miso
Contains more Potassium +41%
Contains less Sodium -100%
Contains more Calcium +14%
Contains more Iron +758.6%
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains more Zinc +82.9%
Contains more Copper +103.9%
Contains more Selenium +55.6%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +41%
Contains less Sodium -100%
Contains more Calcium +14%
Contains more Iron +758.6%
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains more Zinc +82.9%
Contains more Copper +103.9%
Contains more Selenium +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
Bean
5
:
6
Miso
Miso
Contains more Vitamin A +21.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.1%
Contains more Folate +26.3%
Contains more Vitamin B2 +288.3%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3562.5%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +21.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.1%
Contains more Folate +26.3%
Contains more Vitamin B2 +288.3%
Contains more Vitamin B3 +110.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3562.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Miso
Miso
Contains more Water +68.8%
Contains more Protein +166.5%
Contains more Fats +1402.5%
Contains more Carbs +23.8%
Contains more Other +649.1%
Bean
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
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 Water +68.8%
Contains more Protein +166.5%
Contains more Fats +1402.5%
Contains more Carbs +23.8%
Contains more Other +649.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Miso
Miso
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +3094.3%
Contains more Polyunsaturated fat +1576.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +3094.3%
Contains more Polyunsaturated 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
Net carbs 14.99g 19.97g Miso
Protein 4.8g 12.79g Miso
Fats 0.4g 6.01g Miso
Carbs 20.49g 25.37g Miso
Calories 105kcal 198kcal Miso
Fructose 6g Miso
Sugar 7.78g 6.2g Miso
Fiber 5.5g 5.4g Bean
Calcium 50mg 57mg Miso
Iron 0.29mg 2.49mg Miso
Magnesium 32mg 48mg Miso
Phosphorus 104mg 159mg Miso
Potassium 296mg 210mg Bean
Sodium 1mg 3728mg Bean
Zinc 1.4mg 2.56mg Miso
Copper 0.206mg 0.42mg Miso
Manganese 0.859mg Miso
Selenium 4.5µg 7µg Miso
Vitamin A 106IU 87IU Bean
Vitamin A RAE 5µg 4µg Bean
Vitamin E 0.15mg 0.01mg Bean
Vitamin C 3.1mg 0mg Bean
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
Folate 24µg 19µg Bean
Vitamin B12 0µg 0.08µg Miso
Vitamin K 0.8µg 29.3µg 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
Saturated Fat 0.103g 1.025g Bean
Monounsaturated Fat 0.035g 1.118g Miso
Polyunsaturated fat 0.172g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
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.