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Miso vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between Miso and Bean raw

  • Miso contains less Folate, Copper, Vitamin B1, Fiber, Selenium, Phosphorus, Potassium, Iron, and Magnesium than Bean raw.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Bean raw is lower in Sodium.

Food types used in this article are Miso and Beans, pinto, mature seeds, raw.

Infographic

Miso vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +12.3%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +98.2%
Contains more PotassiumPotassium +563.3%
Contains more IronIron +103.6%
Contains more CopperCopper +112.6%
Contains more PhosphorusPhosphorus +158.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +298.6%

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.
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +423.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +627.6%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more FolateFolate +2663.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Choline ~66.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +388.6%
Contains more WaterWater +279.7%
Contains more OtherOther +269.2%
Contains more ProteinProtein +67.5%
Contains more CarbsCarbs +146.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +388.2%
Contains more Poly. FatPolyunsaturated fat +608.6%
Contains less Sat. FatSaturated Fat -77.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Bean raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Bean raw Opinion
Calories 198kcal 347kcal Bean raw
Protein 12.79g 21.42g Bean raw
Fats 6.01g 1.23g Miso
Vitamin C 0mg 6.3mg Bean raw
Net carbs 19.97g 47.05g Bean raw
Carbs 25.37g 62.55g Bean raw
Magnesium 48mg 176mg Bean raw
Calcium 57mg 113mg Bean raw
Potassium 210mg 1393mg Bean raw
Iron 2.49mg 5.07mg Bean raw
Sugar 6.2g 2.11g Bean raw
Fiber 5.4g 15.5g Bean raw
Copper 0.42mg 0.893mg Bean raw
Zinc 2.56mg 2.28mg Miso
Starch 34.17g Bean raw
Phosphorus 159mg 411mg Bean raw
Sodium 3728mg 12mg Bean raw
Vitamin A 87IU 0IU Miso
Vitamin A 4µg 0µg Miso
Vitamin E 0.01mg 0.21mg Bean raw
Manganese 0.859mg 1.148mg Bean raw
Selenium 7µg 27.9µg Bean raw
Vitamin B1 0.098mg 0.713mg Bean raw
Vitamin B2 0.233mg 0.212mg Miso
Vitamin B3 0.906mg 1.174mg Bean raw
Vitamin B5 0.337mg 0.785mg Bean raw
Vitamin B6 0.199mg 0.474mg Bean raw
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 5.6µg Miso
Folate 19µg 525µg Bean raw
Choline 72.2mg 66.2mg Miso
Saturated Fat 1.025g 0.235g Bean raw
Monounsaturated Fat 1.118g 0.229g Miso
Polyunsaturated fat 2.884g 0.407g Miso
Tryptophan 0.155mg 0.237mg Bean raw
Threonine 0.479mg 0.81mg Bean raw
Isoleucine 0.508mg 0.871mg Bean raw
Leucine 0.82mg 1.558mg Bean raw
Lysine 0.478mg 1.356mg Bean raw
Methionine 0.129mg 0.259mg Bean raw
Phenylalanine 0.486mg 1.095mg Bean raw
Valine 0.547mg 0.998mg Bean raw
Histidine 0.243mg 0.556mg Bean raw
Fructose 6g 0g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Bean raw
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
23%
Miso
67%
Bean raw
Minerals Daily Need Coverage Score
108%
Miso
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 3716mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.79g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.