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  6. Miso vs. Black turtle bean

Miso vs. Black turtle bean — In-Depth Nutrition Comparison

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How are miso and black turtle bean different?

  • Miso is richer in vitamin K, while black turtle bean is higher in folate, iron, vitamin B1, copper, fiber, phosphorus, potassium, and magnesium.
  • Miso covers your daily need for sodium, 162% more than black turtle bean.
  • Miso contains 5 times more vitamin K than black turtle bean. Miso contains 29.3µg of vitamin K, while black turtle bean contains 5.6µg.
  • Black turtle bean is lower in sodium.
  • Miso has a higher glycemic index (61) than black turtle bean (20).

Miso and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Miso vs Black turtle bean 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
Miso
2
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +16.4%
Contains more SeleniumSelenium +118.8%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +614.3%
Contains more IronIron +249.4%
Contains more CopperCopper +138.1%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +16.4%

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
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%
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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +423.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +818.4%
Contains more Vitamin B3Vitamin B3 +115.8%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +2236.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Black turtle bean DV% diff.
Sodium 3728mg 9mg 162%
Folate 19µg 444µg 106%
Iron 2.49mg 8.7mg 78%
Vitamin B1 0.098mg 0.9mg 67%
Copper 0.42mg 1mg 64%
Phosphorus 159mg 440mg 40%
Fiber 5.4g 15.5g 40%
Potassium 210mg 1500mg 38%
Magnesium 48mg 160mg 27%
Vitamin K 29.3µg 5.6µg 20%
Protein 12.79g 21.25g 17%
Polyunsaturated fat 2.884g 0.387g 17%
Choline 72.2mg 13%
Carbs 25.37g 63.25g 13%
Vitamin B5 0.337mg 0.899mg 11%
Calcium 57mg 160mg 10%
Fats 6.01g 0.9g 8%
Fructose 6g 8%
Vitamin B6 0.199mg 0.286mg 7%
Vitamin B3 0.906mg 1.955mg 7%
Calories 198kcal 339kcal 7%
Selenium 7µg 3.2µg 7%
Manganese 0.859mg 1mg 6%
Saturated fat 1.025g 0.232g 4%
Monounsaturated fat 1.118g 0.078g 3%
Vitamin B2 0.233mg 0.193mg 3%
Zinc 2.56mg 2.2mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.01mg 0.21mg 1%
Net carbs 19.97g 47.75g N/A
Sugar 6.2g 2.12g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.155mg 0.252mg 0%
Threonine 0.479mg 0.894mg 0%
Isoleucine 0.508mg 0.938mg 0%
Leucine 0.82mg 1.697mg 0%
Lysine 0.478mg 1.459mg 0%
Methionine 0.129mg 0.32mg 0%
Phenylalanine 0.486mg 1.149mg 0%
Valine 0.547mg 1.112mg 0%
Histidine 0.243mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +567.8%
Contains more WaterWater +291.1%
Contains more OtherOther +255.8%
Contains more ProteinProtein +66.1%
Contains more CarbsCarbs +149.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1333.3%
Contains more Poly. FatPolyunsaturated fat +645.2%
Contains less Sat. FatSaturated fat -77.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.