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  6. Miso vs. Bean raw

Miso vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between miso and bean raw

  • 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.
  • Bean raw is lower in sodium.
  • Miso has a higher glycemic index than bean raw.

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

Infographic

Miso vs Bean 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +12.3%
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%

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 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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +423.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.