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Chickpea raw vs. Miso — In-Depth Nutrition Comparison

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How are Chickpea raw and Miso different?

  • Chickpea raw is richer in Manganese, Folate, Vitamin B1, Fiber, Copper, Vitamin B6, Vitamin B5, and Iron, while Miso is higher in Vitamin K.
  • Chickpea raw covers your daily need of Manganese 889% more than Miso.
  • Chickpea raw contains 29 times more Folate than Miso. Chickpea raw contains 557µg of Folate, while Miso contains 19µg.
  • Chickpea raw is lower in Sodium.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Miso types were used in this article.

Infographic

Chickpea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Miso
1
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 +64.6%
Contains more PotassiumPotassium +241.9%
Contains more IronIron +73.1%
Contains more CopperCopper +56.2%
Contains more PhosphorusPhosphorus +58.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2380.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~57mg
~equal in Zinc ~2.56mg

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 13% 4% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Miso
3
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 EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +386.7%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +2831.6%
Contains more CholineCholine +37.5%
Contains more Vitamin AVitamin A +29.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Miso
2
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 ProteinProtein +60%
Contains more CarbsCarbs +148.1%
Contains more WaterWater +460.2%
Contains more OtherOther +347.9%
~equal in Fats ~6.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated Fat: Sat. Fat 0.603 g
Monounsaturated Fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Miso
1
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 -41.2%
Contains more Mono. FatMonounsaturated Fat +23.2%
~equal in Polyunsaturated fat ~2.884g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Miso Opinion
Calories 378kcal 198kcal Chickpea raw
Protein 20.47g 12.79g Chickpea raw
Fats 6.04g 6.01g Chickpea raw
Vitamin C 4mg 0mg Chickpea raw
Net carbs 50.75g 19.97g Chickpea raw
Carbs 62.95g 25.37g Chickpea raw
Magnesium 79mg 48mg Chickpea raw
Calcium 57mg 57mg
Potassium 718mg 210mg Chickpea raw
Iron 4.31mg 2.49mg Chickpea raw
Sugar 10.7g 6.2g Miso
Fiber 12.2g 5.4g Chickpea raw
Copper 0.656mg 0.42mg Chickpea raw
Zinc 2.76mg 2.56mg Chickpea raw
Phosphorus 252mg 159mg Chickpea raw
Sodium 24mg 3728mg Chickpea raw
Vitamin A 67IU 87IU Miso
Vitamin A 3µg 4µg Miso
Vitamin E 0.82mg 0.01mg Chickpea raw
Manganese 21.306mg 0.859mg Chickpea raw
Selenium 0µg 7µg Miso
Vitamin B1 0.477mg 0.098mg Chickpea raw
Vitamin B2 0.212mg 0.233mg Miso
Vitamin B3 1.541mg 0.906mg Chickpea raw
Vitamin B5 1.588mg 0.337mg Chickpea raw
Vitamin B6 0.535mg 0.199mg Chickpea raw
Vitamin B12 0µg 0.08µg Miso
Vitamin K 9µg 29.3µg Miso
Folate 557µg 19µg Chickpea raw
Choline 99.3mg 72.2mg Chickpea raw
Saturated Fat 0.603g 1.025g Chickpea raw
Monounsaturated Fat 1.377g 1.118g Chickpea raw
Polyunsaturated fat 2.731g 2.884g Miso
Tryptophan 0.2mg 0.155mg Chickpea raw
Threonine 0.766mg 0.479mg Chickpea raw
Isoleucine 0.882mg 0.508mg Chickpea raw
Leucine 1.465mg 0.82mg Chickpea raw
Lysine 1.377mg 0.478mg Chickpea raw
Methionine 0.27mg 0.129mg Chickpea raw
Phenylalanine 1.103mg 0.486mg Chickpea raw
Valine 0.865mg 0.547mg Chickpea raw
Histidine 0.566mg 0.243mg Chickpea raw
Fructose 6g Miso

Which food is preferable for your diet?

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

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
73%
Chickpea raw
23%
Miso
Minerals Daily Need Coverage Score
348%
Chickpea raw
108%
Miso

Comparison summary

Which food is lower in Sugar?
Miso
Miso is lower in Sugar (difference - 4.5g)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 3704mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 0.422g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.