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Miso vs. Chickpeas — In-Depth Nutrition Comparison

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How are Miso and Chickpeas different?

  • Miso is higher in Vitamin K, Vitamin B2, Zinc, Copper, Selenium, and Choline, however, Chickpeas is richer in Folate, Fiber, and Manganese.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Miso contains 7 times more Vitamin K than Chickpeas. While Miso contains 29.3µg of Vitamin K, Chickpeas contains only 4µg.
  • Chickpeas has less Sodium.

Miso and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Miso vs Chickpeas 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.
Miso
4
:
Contains more Calcium +16.3%
Contains more Zinc +67.3%
Contains more Copper +19.3%
Contains more Selenium +89.2%
Contains more Iron +16.1%
Contains more Potassium +38.6%
Contains less Sodium -99.8%
Contains more Manganese +19.9%
Equal in Magnesium - 48
Equal in Phosphorus - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +16.3%
Contains more Zinc +67.3%
Contains more Copper +19.3%
Contains more Selenium +89.2%
Contains more Iron +16.1%
Contains more Potassium +38.6%
Contains less Sodium -99.8%
Contains more Manganese +19.9%
Equal in Magnesium - 48
Equal in Phosphorus - 168

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
7
:
Contains more Vitamin A +222.2%
Contains more Vitamin B2 +269.8%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +17.8%
Contains more Vitamin B6 +43.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +632.5%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.4%
Contains more Folate +805.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +222.2%
Contains more Vitamin B2 +269.8%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +17.8%
Contains more Vitamin B6 +43.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +632.5%
Contains more Vitamin E +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.4%
Contains more Folate +805.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
3
:
Contains more Protein +44.4%
Contains more Fats +132%
Contains more Other +1292.4%
Contains more Water +40%
Equal in Carbs - 27.42
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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +44.4%
Contains more Fats +132%
Contains more Other +1292.4%
Contains more Water +40%
Equal in Carbs - 27.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
:
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +149.5%
Contains less Saturated Fat -73.8%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +149.5%
Contains less Saturated Fat -73.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Chickpeas Opinion
Net carbs 19.97g 19.82g Miso
Protein 12.79g 8.86g Miso
Fats 6.01g 2.59g Miso
Carbs 25.37g 27.42g Chickpeas
Calories 198kcal 164kcal Miso
Fructose 6g Miso
Sugar 6.2g 4.8g Chickpeas
Fiber 5.4g 7.6g Chickpeas
Calcium 57mg 49mg Miso
Iron 2.49mg 2.89mg Chickpeas
Magnesium 48mg 48mg
Phosphorus 159mg 168mg Chickpeas
Potassium 210mg 291mg Chickpeas
Sodium 3728mg 7mg Chickpeas
Zinc 2.56mg 1.53mg Miso
Copper 0.42mg 0.352mg Miso
Manganese 0.859mg 1.03mg Chickpeas
Selenium 7µg 3.7µg Miso
Vitamin A 87IU 27IU Miso
Vitamin A RAE 4µg 1µg Miso
Vitamin E 0.01mg 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.098mg 0.116mg Chickpeas
Vitamin B2 0.233mg 0.063mg Miso
Vitamin B3 0.906mg 0.526mg Miso
Vitamin B5 0.337mg 0.286mg Miso
Vitamin B6 0.199mg 0.139mg Miso
Folate 19µg 172µg Chickpeas
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg 4µg Miso
Tryptophan 0.155mg 0.085mg Miso
Threonine 0.479mg 0.329mg Miso
Isoleucine 0.508mg 0.38mg Miso
Leucine 0.82mg 0.631mg Miso
Lysine 0.478mg 0.593mg Chickpeas
Methionine 0.129mg 0.116mg Miso
Phenylalanine 0.486mg 0.475mg Miso
Valine 0.547mg 0.372mg Miso
Histidine 0.243mg 0.244mg Chickpeas
Saturated Fat 1.025g 0.269g Chickpeas
Monounsaturated Fat 1.118g 0.583g Miso
Polyunsaturated fat 2.884g 1.156g Miso

Which food is preferable for your diet?

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

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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
22%
Miso
21%
Chickpeas
Minerals Daily Need Coverage Score
108%
Miso
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 3721mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.756g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 25)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2.4)
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.
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.