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  6. Bean raw vs. Miso

Bean raw vs. Miso — In-Depth Nutrition Comparison

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The main differences between bean raw and miso

  • Miso contains less folate, copper, vitamin B1, fiber, selenium, phosphorus, potassium, iron, and magnesium than bean raw.
  • Daily need coverage for sodium for miso is 162% higher.
  • Miso has 28 times less folate than bean raw. Bean raw has 525µg of folate, while miso has 19µg.
  • Bean raw is lower in sodium.
  • Miso has a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Miso.

Infographic

Bean raw vs Miso 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +98.2%
Contains more PotassiumPotassium +563.3%
Contains more IronIron +103.6%
Contains more CopperCopper +112.6%
Contains more PhosphorusPhosphorus +158.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +298.6%
Contains more ZincZinc +12.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Miso
Miso
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +627.6%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more FolateFolate +2663.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +423.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg

All nutrients comparison - raw data values

Nutrient Bean raw Miso DV% diff.
Sodium 12mg 3728mg 162%
Folate 525µg 19µg 127%
Copper 0.893mg 0.42mg 53%
Vitamin B1 0.713mg 0.098mg 51%
Fiber 15.5g 5.4g 40%
Selenium 27.9µg 7µg 38%
Phosphorus 411mg 159mg 36%
Potassium 1393mg 210mg 35%
Iron 5.07mg 2.49mg 32%
Magnesium 176mg 48mg 30%
Vitamin B6 0.474mg 0.199mg 21%
Vitamin K 5.6µg 29.3µg 20%
Protein 21.42g 12.79g 17%
Polyunsaturated fat 0.407g 2.884g 17%
Starch 34.17g 14%
Manganese 1.148mg 0.859mg 13%
Carbs 62.55g 25.37g 12%
Vitamin B5 0.785mg 0.337mg 9%
Fructose 0g 6g 8%
Calories 347kcal 198kcal 7%
Fats 1.23g 6.01g 7%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 57mg 6%
Saturated fat 0.235g 1.025g 4%
Zinc 2.28mg 2.56mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B2 0.212mg 0.233mg 2%
Vitamin B3 1.174mg 0.906mg 2%
Monounsaturated fat 0.229g 1.118g 2%
Vitamin E 0.21mg 0.01mg 1%
Choline 66.2mg 72.2mg 1%
Protein per 100 calories 6.2g 6.5g N/A
Calories per 10 g protein 162kcal 155kcal N/A
Weight per 100 calories 29g 51g N/A
Unsaturated / Saturated Fat ratio 2.7 3.9 N/A
Net carbs 47.05g 19.97g N/A
Sugar 2.11g 6.2g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.237mg 0.155mg 0%
Threonine 0.81mg 0.479mg 0%
Isoleucine 0.871mg 0.508mg 0%
Leucine 1.558mg 0.82mg 0%
Lysine 1.356mg 0.478mg 0%
Methionine 0.259mg 0.129mg 0%
Phenylalanine 1.095mg 0.486mg 0%
Valine 0.998mg 0.547mg 0%
Histidine 0.556mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more ProteinProtein +67.5%
Contains more CarbsCarbs +146.6%
Contains more FatsFats +388.6%
Contains more WaterWater +279.7%
Contains more OtherOther +269.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
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
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +388.2%
Contains more Poly. FatPolyunsaturated fat +608.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Miso
Miso
2
97% 3%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 6 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.