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  6. Miso vs. Chickpea raw

Miso vs. Chickpea raw — In-Depth Nutrition Comparison

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How are miso and chickpea raw different?

  • Miso is richer in vitamin K, while chickpea raw is higher in manganese, folate, vitamin B1, fiber, copper, vitamin B6, vitamin B5, and iron.
  • Chickpea raw covers your daily need for manganese, 889% more than miso.
  • Miso contains 155 times more sodium than chickpea raw. Miso contains 3728mg of sodium, while chickpea raw contains 24mg.
  • Miso has a higher glycemic index (61) than chickpea raw (36).

Miso and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Miso vs Chickpea 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
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +64.6%
Contains more PotassiumPotassium +241.9%
Contains more IronIron +73.1%
Contains more CopperCopper +56.2%
Contains more PhosphorusPhosphorus +58.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2380.3%
~equal in Calcium ~57mg
~equal in Zinc ~2.76mg

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
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% 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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +225.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +386.7%
Contains more Vitamin B3Vitamin B3 +70.1%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +2831.6%
Contains more CholineCholine +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg

All nutrients comparison - raw data values

Nutrient Miso Chickpea raw DV% diff.
Manganese 0.859mg 21.306mg 889%
Sodium 3728mg 24mg 161%
Folate 19µg 557µg 135%
Vitamin B1 0.098mg 0.477mg 32%
Fiber 5.4g 12.2g 27%
Vitamin B6 0.199mg 0.535mg 26%
Copper 0.42mg 0.656mg 26%
Vitamin B5 0.337mg 1.588mg 25%
Iron 2.49mg 4.31mg 23%
Vitamin K 29.3µg 9µg 17%
Protein 12.79g 20.47g 15%
Potassium 210mg 718mg 15%
Carbs 25.37g 62.95g 13%
Selenium 7µg 0µg 13%
Phosphorus 159mg 252mg 13%
Calories 198kcal 378kcal 9%
Fructose 6g 8%
Magnesium 48mg 79mg 7%
Vitamin E 0.01mg 0.82mg 5%
Choline 72.2mg 99.3mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B3 0.906mg 1.541mg 4%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 1.025g 0.603g 2%
Vitamin B2 0.233mg 0.212mg 2%
Zinc 2.56mg 2.76mg 2%
Monounsaturated fat 1.118g 1.377g 1%
Polyunsaturated fat 2.884g 2.731g 1%
Fats 6.01g 6.04g 0%
Net carbs 19.97g 50.75g N/A
Calcium 57mg 57mg 0%
Sugar 6.2g 10.7g N/A
Vitamin A 4µg 3µg 0%
Tryptophan 0.155mg 0.2mg 0%
Threonine 0.479mg 0.766mg 0%
Isoleucine 0.508mg 0.882mg 0%
Leucine 0.82mg 1.465mg 0%
Lysine 0.478mg 1.377mg 0%
Methionine 0.129mg 0.27mg 0%
Phenylalanine 0.486mg 1.103mg 0%
Valine 0.547mg 0.865mg 0%
Histidine 0.243mg 0.566mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
2
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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +460.2%
Contains more OtherOther +347.9%
Contains more ProteinProtein +60%
Contains more CarbsCarbs +148.1%
~equal in Fats ~6.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +23.2%
~equal in Polyunsaturated fat ~2.731g

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.