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Beluga Lentils vs Miso: Which Is Better?

This article explains the key similarities and differences between beluga lentils and miso, foods from the legumes and legume product group. Read on to learn more about the beluga lentils vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 21, 2023.

Beluga Lentils and miso belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare beluga lentils and miso and help you learn more about their similarities and differences.

Beluga Lentils

Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.

They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.

Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.

They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.

Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.

Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.

Beluga Lentils is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).


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).

Beluga Lentils 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 beluga lentils vs miso.

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

Beluga LentilsMiso
Energy343 kcal198 kcal
Carbs60 g25.4 g
Sugar2.86 g6.2 g
Fiber31.4 g5.4 g
Protein25.71 g12.8 g
Fat0 g6.01 g
Saturated Fat0 g1.02 g

Beluga Lentils vs Miso Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing miso vs beluga lentils for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.

However, both beluga lentils 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.

Beluga Lentils vs Miso Protein

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

Beluga Lentils offers around 50% more protein than miso.

Beluga Lentils has 25.7 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Beluga Lentils 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 beluga lentils and miso.

The total amount of carbohydrates is around 58% higher in beluga lentils than in miso. It have 60 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in beluga lentils than in miso, 53% precisely.

One handful of beluga lentils (28 grams) contains 0.8 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than miso which beluga lentils offers 1.5 grams per portion.

Beluga Lentils vs Miso Fats

Like most other legumes, with the exception of lupins and peanuts, beluga lentils and miso are low in fat.

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

Total fat in beluga lentils and miso:

  • Beluga Lentils: 0 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.

Beluga Lentils and miso contain 0 grams and 1 grams of saturated fat per 100 grams, respectively.

Beluga Lentils vs Miso Vitamins Content

This section will discuss the vitamin content of beluga lentils and miso.

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

Beluga Lentils has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, miso has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B9 (Folate).

Beluga Lentils and miso contain the same amount of vitamin D.

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

Beluga LentilsMiso
Vitamin A087 IU
Vitamin C5.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.176 mg0.098 mg
Vitamin B2 (Riboflavin)0.1 mg0.233 mg
Vitamin B3 (Niacin)1.438 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.06 mg0.337 mg
Vitamin B6 (Pyroxidine)0.1 mg0.199 mg
Vitamin B9 (Folate)176 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.01 mg
Vitamin K029.3 µg

Beluga Lentils 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 beluga lentils and miso comparison focuses on their mineral content.

Beluga Lentils is a better source of magnesium, potassium, selenium, and sodium than miso.

On the other hand, miso is a higher amount of copper, iron, manganese, phosphorus, and zinc.

Beluga Lentils and miso contain the same amount of calcium, and fluoride.

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

Beluga LentilsMiso
Calcium57 mg57 mg
Copper1.599 mg0.42 mg
Iron7.71 mg2.49 mg
Magnesium39 mg48 mg
Manganese1.493 mg0.859 mg
Phosphorus776 mg159 mg
Potassium81 mg210 mg
Selenium0.8 µg7 µg
Sodium03730 mg
Zinc4.03 mg2.56 mg

The Final Word

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

Both beluga lentils 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 beans 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 are 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.


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