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  6. Navy bean raw vs. Miso

Navy bean raw vs. Miso — In-Depth Nutrition Comparison

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How are navy bean raw and miso different?

  • Navy bean raw is richer in folate, vitamin B1, vitamin C, magnesium, and vitamin B5, while miso is higher in manganese, zinc, selenium, and phosphorus.
  • Miso covers your daily need for sodium, 162% more than navy bean raw.
  • Navy bean raw is lower in sodium.
  • Miso has a higher glycemic index (61) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Miso types were used in this article.

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Miso
Miso
7
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 MagnesiumMagnesium +110.4%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +280%
Contains more IronIron +29%
Contains more CopperCopper +18%
Contains more ZincZinc +187.6%
Contains more PhosphorusPhosphorus +59%
Contains more ManganeseManganese +110.5%
Contains more SeleniumSelenium +1066.7%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Miso
Miso
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +298%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B5Vitamin B5 +144.8%
Contains more FolateFolate +594.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B6 ~0.199mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Miso DV% diff.
Sodium 13mg 3728mg 162%
Folate 132µg 19µg 28%
Vitamin K 29.3µg 24%
Vitamin B1 0.39mg 0.098mg 24%
Fiber 5.4g 22%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0.859mg 20%
Polyunsaturated fat 0.407g 2.884g 17%
Zinc 0.89mg 2.56mg 15%
Choline 72.2mg 13%
Magnesium 101mg 48mg 13%
Protein 6.15g 12.79g 13%
Selenium 0.6µg 7µg 12%
Vitamin B5 0.825mg 0.337mg 10%
Phosphorus 100mg 159mg 8%
Fats 0.7g 6.01g 8%
Fructose 6g 8%
Calories 67kcal 198kcal 7%
Copper 0.356mg 0.42mg 7%
Iron 1.93mg 2.49mg 7%
Calcium 15mg 57mg 4%
Saturated fat 0.085g 1.025g 4%
Carbs 13.05g 25.37g 4%
Monounsaturated fat 0.052g 1.118g 3%
Vitamin B12 0µg 0.08µg 3%
Potassium 307mg 210mg 3%
Vitamin B3 1.22mg 0.906mg 2%
Vitamin B2 0.215mg 0.233mg 1%
Vitamin B6 0.191mg 0.199mg 1%
Net carbs 13.05g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.064mg 0.155mg 0%
Threonine 0.258mg 0.479mg 0%
Isoleucine 0.273mg 0.508mg 0%
Leucine 0.442mg 0.82mg 0%
Lysine 0.35mg 0.478mg 0%
Methionine 0.064mg 0.129mg 0%
Phenylalanine 0.31mg 0.486mg 0%
Valine 0.316mg 0.547mg 0%
Histidine 0.172mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Miso
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 +84%
Contains more ProteinProtein +108%
Contains more FatsFats +758.6%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +1248.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Miso
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 -91.7%
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +608.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.