Buckwheat flour vs Miso: Which Is Healthier?
Although buckwheat flour and miso belong to different food groups, while buckwheat flour belong is a grain, and miso belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares buckwheat flour and miso, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how buckwheat flour and miso compare specifically.
Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.
Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.
Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.
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).
Buckwheat flour 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 buckwheat flour vs miso.
This comparison will start by comparing the caloric value of buckwheat flour and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||335 kcal||198 kcal|
|Carbs||70.6 g||25.4 g|
|Sugar||2.6 g||6.2 g|
|Fiber||10 g||5.4 g|
|Protein||12.6 g||12.8 g|
|Fat||3.1 g||6.01 g|
|Saturated Fat||0.677 g||1.02 g|
Buckwheat flour vs Miso Calories
Most calories in raw grains and 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 buckwheat flour for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 335 calories per 100 grams of buckwheat flour.
However, both buckwheat flour 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.
Buckwheat flour vs Miso Protein
Legumes and most legume products, including buckwheat flour and miso, are important sources of plant-based protein.
Miso offers around 2% more protein than buckwheat flour.
Miso has 12.8 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.
Buckwheat flour 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 buckwheat flour and miso.
The total amount of carbohydrates is around 64% higher in buckwheat flour than in miso. It have 70.6 grams per 100 grams, compared to 25.4 grams in miso.
There’s less sugar in buckwheat flour than in miso, 59% precisely.
One handful of buckwheat flour (28 grams) contains 0.7 grams of sugar, while the same amount of miso contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in buckwheat flour and miso.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.8 grams of fiber per portion, buckwheat flour is a better source of fiber than miso which buckwheat flour offers 1.5 grams per portion.
Buckwheat flour vs Miso Fats
Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat flour and miso are low in fat.
Fats in buckwheat flour and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in buckwheat flour and miso:
- Buckwheat flour: 3.1 grams per 100 grams
- Miso: 6 per 100 grams
Speaking of saturated fats, buckwheat flour is 30% lower in saturated fats.
Buckwheat flour and miso contain 0.7 grams and 1 grams of saturated fat per 100 grams, respectively.
Buckwheat flour vs Miso Vitamins Content
This section will discuss the vitamin content of buckwheat flour and miso.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Buckwheat flour has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), and vitamin K.
However, miso has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Buckwheat flour and miso contain the same amount of vitamin C, and vitamin D.
The following table shows the exact amount of vitamins buckwheat flour and miso contain side by side, so you can easily compare them.
|Vitamin A||0||87 IU|
|Vitamin B1 (Thiamine)||0.417 mg||0.098 mg|
|Vitamin B2 (Riboflavin)||0.19 mg||0.233 mg|
|Vitamin B3 (Niacin)||6.15 mg||0.906 mg|
|Vitamin B5 (Pantothenic acid)||0.44 mg||0.337 mg|
|Vitamin B6 (Pyroxidine)||0.582 mg||0.199 mg|
|Vitamin B9 (Folate)||54 µg||19 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||0.32 mg||0.01 mg|
|Vitamin K||7 µg||29.3 µg|
Buckwheat flour 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 buckwheat flour and miso comparison focuses on their mineral content.
Buckwheat flour is a better source of calcium, selenium, and sodium than miso.
On the other hand, miso is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Buckwheat flour and miso contain the same amount of fluoride.
Check out the table below to learn how buckwheat flour and miso compare when it comes to mineral content.
|Calcium||41 mg||57 mg|
|Copper||0.515 mg||0.42 mg|
|Iron||4.06 mg||2.49 mg|
|Magnesium||251 mg||48 mg|
|Manganese||2.03 mg||0.859 mg|
|Phosphorus||337 mg||159 mg|
|Potassium||577 mg||210 mg|
|Selenium||5.7 µg||7 µg|
|Sodium||11 mg||3730 mg|
|Zinc||3.12 mg||2.56 mg|
The Final Word
Buckwheat flour and miso are highly nutritious and a great addition to a plant-based diet.
Both buckwheat flour 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 grains 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 and grains 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.
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