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Miso vs. Hummus — In-Depth Nutrition Comparison

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Significant differences between miso and hummus

  • Miso has more vitamin B2, selenium, and zinc; however, hummus is richer in folate, copper, vitamin B1, magnesium, and monounsaturated fat.
  • Miso covers your daily sodium needs 146% more than hummus.
  • Hummus has 4 times less vitamin B2 than miso. Miso has 0.233mg of vitamin B2, while hummus has 0.064mg.
  • Hummus contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of hummus is 6.

Specific food types used in this comparison are Miso and Hummus, commercial.

Infographic

Miso vs Hummus 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
3
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%
Hummus
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more CalciumCalcium +50%
Contains more ZincZinc +39.9%
Contains more SeleniumSelenium +169.2%
Contains more MagnesiumMagnesium +47.9%
Contains more CopperCopper +25.5%
Contains more PhosphorusPhosphorus +10.7%
Contains less SodiumSodium -89.8%
~equal in Potassium ~228mg
~equal in Iron ~2.44mg
~equal in Manganese ~0.773mg

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
8
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%
Hummus
2
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +264.1%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more FolateFolate +336.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.2mg

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
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more ProteinProtein +61.9%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +690.7%
Contains more FatsFats +59.7%
Contains more WaterWater +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -28.7%
Contains more Mono. FatMonounsaturated fat +261.3%
Contains more Poly. FatPolyunsaturated fat +25.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Miso Hummus DV% diff.
Sodium 3728mg 379mg 146%
Vitamin K 29.3µg 24%
Folate 19µg 83µg 16%
Vitamin B2 0.233mg 0.064mg 13%
Choline 72.2mg 13%
Copper 0.42mg 0.527mg 12%
Protein 12.79g 7.9g 10%
Selenium 7µg 2.6µg 8%
Fructose 6g 8%
Zinc 2.56mg 1.83mg 7%
Monounsaturated fat 1.118g 4.039g 7%
Vitamin B1 0.098mg 0.18mg 7%
Fats 6.01g 9.6g 6%
Polyunsaturated fat 2.884g 3.613g 5%
Magnesium 48mg 71mg 5%
Carbs 25.37g 14.29g 4%
Vitamin B5 0.337mg 0.132mg 4%
Manganese 0.859mg 0.773mg 4%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 1.025g 1.437g 2%
Fiber 5.4g 6g 2%
Calories 198kcal 166kcal 2%
Vitamin B3 0.906mg 0.582mg 2%
Calcium 57mg 38mg 2%
Phosphorus 159mg 176mg 2%
Potassium 210mg 228mg 1%
Iron 2.49mg 2.44mg 1%
Net carbs 19.97g 8.29g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.199mg 0.2mg 0%
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Hummus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Miso
14%
Hummus
Minerals Daily Need Coverage Score
108%
Miso
64%
Hummus

Comparison summary

Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.412g)
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Hummus
Hummus contains less Sodium (difference - 3349mg)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 55)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $1.9)
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.

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.