Chickpea Flour vs Miso: How Are They Different?
Chickpea Flour 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 chickpea flour and miso and help you learn more about their similarities and differences.
Chickpea flour, also known as gram flour or besan, is a type of flour made from ground, dried chickpeas.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its nutty, slightly sweet flavor.
Chickpea flour is a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be used in a variety of dishes, including breads, pancakes, and fritters, and is also a key ingredient in traditional dishes such as falafel and socca.
There’s also a pasta made of chickpea flour. Check out how chickpea pasta compares to a regular pasta.
In addition to being a nutritious food, chickpea flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Chickpea flour is also a good source of several important minerals, including iron, zinc, and magnesium.
Chickpea Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin E, 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).
Chickpea 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 chickpea flour vs miso.
This comparison will start by comparing the caloric value of chickpea flour and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chickpea Flour 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 chickpea flour for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 387 calories per 100 grams of chickpea flour.
However, both chickpea 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.
Chickpea Flour vs Miso Protein
Legumes and most legume products, including chickpea flour and miso, are important sources of plant-based protein.
Chickpea Flour offers around 43% more protein than miso.
Chickpea Flour has 22.4 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.
Chickpea 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 chickpea flour and miso.
The total amount of carbohydrates is around 56% higher in chickpea flour than in miso. It have 57.8 grams per 100 grams, compared to 25.4 grams in miso.
There’s less sugar in miso than in chickpea flour, 43% precisely.
One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of chickpea flour contains 3 grams.
Lastly, let’s take a look at the dietary fiber in chickpea flour and miso.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3 grams of fiber per portion, chickpea flour is a better source of fiber than miso which chickpea flour offers 1.5 grams per portion.
Chickpea Flour vs Miso Fats
Like most other legumes, with the exception of lupins and peanuts, chickpea flour and miso are low in fat.
Fats in chickpea flour and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpea flour and miso:
- Chickpea Flour: 6.7 grams per 100 grams
- Miso: 6 per 100 grams
Speaking of saturated fats, chickpea flour is 30% lower in saturated fats.
Chickpea Flour and miso contain 0.7 grams and 1 grams of saturated fat per 100 grams, respectively.
Chickpea Flour vs Miso Vitamins Content
This section will discuss the vitamin content of chickpea flour and miso.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chickpea 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.
Chickpea Flour and miso contain the same amount of vitamin C, and vitamin D.
The following table shows the exact amount of vitamins chickpea flour and miso contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Chickpea 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 chickpea flour and miso comparison focuses on their mineral content.
Chickpea Flour is a better source of calcium, and sodium than miso.
On the other hand, miso is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Check out the table below to learn how chickpea flour and miso compare when it comes to mineral content.
The Final Word
Chickpea Flour and miso are highly nutritious and a great addition to a plant-based diet.
Both chickpea 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 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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