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Hummus vs Miso - In-Depth Nutrition Comparison

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Significant differences between Hummus and Miso

  • Hummus has more Folate, Copper, Vitamin B1, Magnesium, and Monounsaturated Fat, however Miso is richer in Vitamin B2, Selenium, and Zinc.
  • Miso covers your daily Sodium needs 146% more than Hummus.
  • Miso has 4 times less Folate than Hummus. Hummus has 83µg of Folate, while Miso has 19µg.
  • Hummus contains less Sodium.

Specific food types used in this comparison are Hummus, commercial and Miso.

Infographic

Hummus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
5
:
3
Miso
Contains more Magnesium +47.9%
Contains more Phosphorus +10.7%
Contains less Sodium -89.8%
Contains more Copper +25.5%
Contains more Calcium +50%
Contains more Zinc +39.9%
Equal in Iron - 2.49
Equal in Phosphorus - 159
Equal in Potassium - 210
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 94% 35% 69% 19% 487% 70% 140%
Contains more Magnesium +47.9%
Contains more Phosphorus +10.7%
Contains less Sodium -89.8%
Contains more Copper +25.5%
Contains more Calcium +50%
Contains more Zinc +39.9%
Equal in Iron - 2.49
Equal in Phosphorus - 159
Equal in Potassium - 210

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Hummus
3
:
7
Miso
Contains more Vitamin B1 +83.7%
Contains more Folate +336.8%
Contains more Vitamin A +190%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B3 +55.7%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.199
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
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 B1 +83.7%
Contains more Folate +336.8%
Contains more Vitamin A +190%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B3 +55.7%
Contains more Vitamin B5 +155.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.199

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Miso
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hummus Miso Opinion
Net carbs 8.29g 19.97g Miso
Protein 7.9g 12.79g Miso
Fats 9.6g 6.01g Hummus
Carbs 14.29g 25.37g Miso
Calories 166kcal 198kcal Miso
Starch g g
Fructose g 6g Miso
Sugar g 6.2g Hummus
Fiber 6g 5.4g Hummus
Calcium 38mg 57mg Miso
Iron 2.44mg 2.49mg Miso
Magnesium 71mg 48mg Hummus
Phosphorus 176mg 159mg Hummus
Potassium 228mg 210mg Hummus
Sodium 379mg 3728mg Hummus
Zinc 1.83mg 2.56mg Miso
Copper 0.527mg 0.42mg Hummus
Vitamin A 30IU 87IU Miso
Vitamin E mg 0.01mg Miso
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.098mg Hummus
Vitamin B2 0.064mg 0.233mg Miso
Vitamin B3 0.582mg 0.906mg Miso
Vitamin B5 0.132mg 0.337mg Miso
Vitamin B6 0.2mg 0.199mg Hummus
Folate 83µg 19µg Hummus
Vitamin B12 0µg 0.08µg Miso
Vitamin K µg 29.3µg Miso
Tryptophan mg 0.155mg Miso
Threonine mg 0.479mg Miso
Isoleucine mg 0.508mg Miso
Leucine mg 0.82mg Miso
Lysine mg 0.478mg Miso
Methionine mg 0.129mg Miso
Phenylalanine mg 0.486mg Miso
Valine mg 0.547mg Miso
Histidine mg 0.243mg Miso
Cholesterol 0mg 0mg
Trans Fat g 0g Hummus
Saturated Fat 1.437g 1.025g Miso
Monounsaturated Fat 4.039g 1.118g Hummus
Polyunsaturated fat 3.613g 2.884g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
22
Miso
Mineral Summary Score
66
Hummus
116
Miso

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
77%
Miso
Carbohydrates
14%
Hummus
25%
Miso
Fats
44%
Hummus
28%
Miso

Comparison summary

Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.412g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 3349mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 55)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.