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  6. Hummus vs. Miso

Hummus vs. Miso — In-Depth Nutrition Comparison

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Significant differences between hummus and miso

  • Hummus has more folate, copper, vitamin B1, magnesium, and monounsaturated fat; however, miso is richer in vitamin B2, selenium, and zinc.
  • Miso covers your daily sodium needs 146% more than hummus.
  • Miso has 4 times less folate than hummus. Hummus has 83µg of folate, while miso has 19µg.
  • 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 Hummus, commercial and Miso.

Infographic

Hummus 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.
Hummus
Hummus
3
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%
Miso
Miso
4
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 +47.9%
Contains more CopperCopper +25.5%
Contains less SodiumSodium -89.8%
Contains more CalciumCalcium +50%
Contains more ZincZinc +39.9%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +169.2%
~equal in Potassium ~210mg
~equal in Iron ~2.49mg
~equal in Phosphorus ~159mg

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.
Hummus
Hummus
2
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62%
Miso
Miso
7
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 B1Vitamin B1 +83.7%
Contains more FolateFolate +336.8%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.199mg

All nutrients comparison - raw data values

Nutrient Hummus Miso DV% diff.
Sodium 379mg 3728mg 146%
Vitamin K 29.3µg 24%
Folate 83µg 19µg 16%
Vitamin B2 0.064mg 0.233mg 13%
Choline 72.2mg 13%
Copper 0.527mg 0.42mg 12%
Protein 7.9g 12.79g 10%
Selenium 2.6µg 7µg 8%
Fructose 6g 8%
Zinc 1.83mg 2.56mg 7%
Vitamin B1 0.18mg 0.098mg 7%
Monounsaturated fat 4.039g 1.118g 7%
Fats 9.6g 6.01g 6%
Magnesium 71mg 48mg 5%
Polyunsaturated fat 3.613g 2.884g 5%
Carbs 14.29g 25.37g 4%
Manganese 0.773mg 0.859mg 4%
Vitamin B5 0.132mg 0.337mg 4%
Vitamin B12 0µg 0.08µg 3%
Calories 166kcal 198kcal 2%
Calcium 38mg 57mg 2%
Fiber 6g 5.4g 2%
Phosphorus 176mg 159mg 2%
Vitamin B3 0.582mg 0.906mg 2%
Saturated fat 1.437g 1.025g 2%
Potassium 228mg 210mg 1%
Iron 2.44mg 2.49mg 1%
Protein per 100 calories 4.8g 6.5g N/A
Calories per 10 g protein 210kcal 155kcal N/A
Weight per 100 calories 60g 51g N/A
Unsaturated / Saturated Fat ratio 5.3 3.9 N/A
Net carbs 8.29g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Vitamin E 0.01mg 0%
Vitamin B6 0.2mg 0.199mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
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
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 FatsFats +59.7%
Contains more WaterWater +54.8%
Contains more ProteinProtein +61.9%
Contains more CarbsCarbs +77.5%
Contains more OtherOther +690.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
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
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
Contains more Mono. FatMonounsaturated fat +261.3%
Contains more Poly. FatPolyunsaturated fat +25.3%
Contains less Sat. FatSaturated fat -28.7%

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