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  6. Miso vs. Navy bean raw

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

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How are miso and navy bean raw different?

  • Miso is richer in manganese, zinc, selenium, and phosphorus, while navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, and vitamin B5.
  • Miso covers your daily need for sodium, 162% more than navy bean raw.
  • Miso contains 12 times more selenium than navy bean raw. Miso contains 7µg of selenium, while navy bean raw contains 0.6µg.
  • Navy bean raw is lower in sodium.
  • Miso has a higher glycemic index (61) than navy bean raw (39).

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

Infographic

Miso vs Navy 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
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%
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%
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%
Contains more MagnesiumMagnesium +110.4%
Contains more PotassiumPotassium +46.2%
Contains less SodiumSodium -99.7%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B6 ~0.191mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +608.6%
Contains less Sat. FatSaturated fat -91.7%

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