Acorns vs Miso: Which Is Healthier?

This article explains the key similarities and differences between acorns and miso, foods from the grains and legumes food groups. Read on to learn more about the acorns vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 6, 2023.

Although acorns and miso belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While acorns belong to the nuts and seeds group, miso belong to legumes food group.

That’s why we decided to create an in-depth article that compares acorns and miso, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how acorns and miso compare specifically.

Acorns

Acorns (Quercus spp.) are the seeds of oak trees and have been used as a food source by humans for centuries. Acorns have a slightly bitter and nutty flavor and are often ground into flour or meal for use in baking or as a thickening agent in soups and stews.

Acorns are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a sustainable and renewable food source, as oak trees are widely distributed, and acorns are abundant in many areas.

In some cultures, acorns have been used as a coffee substitute and can also be roasted and eaten as a snack. Acorns can be prepared in various ways, including boiling, roasting, or grinding into flour.

However, it is important to note that acorns contain tannins, which can give them a bitter flavor and can also cause digestive issues if consumed in large quantities. Therefore, it is important to properly prepare and leach acorns before consuming them in large amounts.

Overall, acorns are a unique and nutritious food that can be valuable to a plant-based diet. If you’re looking to try something new, consider incorporating acorns into your cooking!

Acorns is an excellent source of Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

Miso

Miso (fermented soybean paste) is a traditional Japanese condiment made by fermenting soybeans with salt and a type of fungus called koji.

It is a thick, paste-like substance that adds flavor to various dishes, such as soups, sauces, and marinades.

Miso is an important part of Japanese cuisine and has been used for centuries to preserve and enhance food flavor.

One of the main health benefits of miso is its high protein content. Miso is made from soybeans, a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Miso also contains many nutrients, including vitamins, minerals, and amino acids. The fermentation process used to make miso also helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, miso has been shown to have many positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Miso may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Miso is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Acorns vs Miso Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing acorns vs miso.

This comparison will start by comparing the caloric value of acorns and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AcornsMiso
Energy387 kcal198 kcal
Carbs40.8 g25.4 g
Sugar6.2 g
Fiber5.4 g
Protein6.15 g12.8 g
Fat23.9 g6.01 g
Saturated Fat3.1 g1.02 g

Acorns vs Miso Calories

Comparing miso vs acorns for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 387 calories per 100 grams of acorns.

However, both acorns and miso can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Acorns vs Miso Protein

Legumes and most legume products, including acorns and miso, are important sources of plant-based protein.

Miso offers around 52% more protein than acorns.

Miso has 12.8 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.

Acorns vs Miso Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in acorns and miso.

The total amount of carbohydrates is around 38% higher in acorns than in miso. It have 40.8 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in acorns than in miso, 100% precisely.

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of miso contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in acorns and miso.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.5 grams of fiber per portion, miso is a better source of fiber than acorns which offers 0 grams per portion.

Acorns vs Miso Fats

Fats in acorns and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in acorns and miso:

  • Acorns: 23.9 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 68% lower in saturated fats.

Miso and acorns contain 1 grams and 3.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Miso Vitamins Content

This section will discuss the vitamin content of acorns and miso.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Acorns has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, miso has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Acorns and miso contain the same amount of vitamin C, and vitamin D.

The following table shows the exact amount of vitamins acorns and miso contain side by side, so you can easily compare them.

AcornsMiso
Vitamin A39 IU87 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.098 mg
Vitamin B2 (Riboflavin)0.118 mg0.233 mg
Vitamin B3 (Niacin)1.83 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.337 mg
Vitamin B6 (Pyroxidine)0.528 mg0.199 mg
Vitamin B9 (Folate)87 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.01 mg
Vitamin K029.3 µg

Acorns vs Miso Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the acorns and miso comparison focuses on their mineral content.

Acorns is a better source of calcium, iron, phosphorus, selenium, sodium, and zinc than miso.

On the other hand, miso is a higher amount of copper, magnesium, manganese, and potassium.

Acorns and miso contain the same amount of fluoride.

Check out the table below to learn how acorns and miso compare when it comes to mineral content.

AcornsMiso
Calcium41 mg57 mg
Copper0.621 mg0.42 mg
Fluoride00
Iron0.79 mg2.49 mg
Magnesium62 mg48 mg
Manganese1.34 mg0.859 mg
Phosphorus79 mg159 mg
Potassium539 mg210 mg
Selenium07 µg
Sodium03730 mg
Zinc0.51 mg2.56 mg

The Final Word

Acorns and miso are highly nutritious and a great addition to a plant-based diet.

Both acorns and miso are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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