Chickpeas vs Miso: How To Choose?
Chickpeas 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 chickpeas and miso and help you learn more about their similarities and differences.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, 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).
Chickpeas 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 chickpeas vs miso.
This comparison will start by comparing the caloric value of chickpeas and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||378 kcal||198 kcal|
|Carbs||63 g||25.4 g|
|Sugar||10.7 g||6.2 g|
|Fiber||12.2 g||5.4 g|
|Protein||20.5 g||12.8 g|
|Fat||6.04 g||6.01 g|
|Saturated Fat||0.603 g||1.02 g|
Chickpeas 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 chickpeas for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both chickpeas 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.
Chickpeas vs Miso Protein
Legumes and most legume products, including chickpeas and miso, are important sources of plant-based protein.
Chickpeas offer around 38% more protein than miso.
Chickpeas have 20.5 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.
Chickpeas 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 chickpeas and miso.
The total amount of carbohydrates is around 60% higher in chickpeas than in miso. They have 63 grams per 100 grams, compared to 25.4 grams in miso.
There’s less sugar in miso than in chickpeas, 43% precisely.
One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in chickpeas and miso.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than miso which chickpeas offer 1.5 grams per portion.
Chickpeas vs Miso Fats
Like most other legumes, with the exception of lupins and peanuts, chickpeas and miso are low in fat.
Fats in chickpeas and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chickpeas and miso:
- Chickpeas: 6 grams per 100 grams
- Miso: 6 per 100 grams
Speaking of saturated fats, chickpeas are 40% lower in saturated fats.
Chickpeas and miso contain 0.6 grams and 1 grams of saturated fat per 100 grams, respectively.
Chickpeas vs Miso Vitamins Content
This section will discuss the vitamin content of chickpeas and miso.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chickpeas have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), and vitamin K.
However, miso has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Chickpeas and miso contain the same amount of vitamin D.
The following table shows the exact amount of vitamins chickpeas and miso contain side by side, so you can easily compare them.
|Vitamin A||67 IU||87 IU|
|Vitamin C||4 mg||0|
|Vitamin B1 (Thiamine)||0.477 mg||0.098 mg|
|Vitamin B2 (Riboflavin)||0.212 mg||0.233 mg|
|Vitamin B3 (Niacin)||1.54 mg||0.906 mg|
|Vitamin B5 (Pantothenic acid)||1.59 mg||0.337 mg|
|Vitamin B6 (Pyroxidine)||0.535 mg||0.199 mg|
|Vitamin B9 (Folate)||557 µg||19 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||0.82 mg||0.01 mg|
|Vitamin K||9 µg||29.3 µg|
Chickpeas 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 chickpeas and miso comparison focuses on their mineral content.
Chickpeas are a better source of selenium, and sodium than miso.
On the other hand, miso is a higher amount of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Chickpeas and miso contain the same amount of calcium.
Check out the table below to learn how chickpeas and miso compare when it comes to mineral content.
|Calcium||57 mg||57 mg|
|Copper||0.656 mg||0.42 mg|
|Iron||4.31 mg||2.49 mg|
|Magnesium||79 mg||48 mg|
|Manganese||21.3 mg||0.859 mg|
|Phosphorus||252 mg||159 mg|
|Potassium||718 mg||210 mg|
|Sodium||24 mg||3730 mg|
|Zinc||2.76 mg||2.56 mg|
The Final Word
Chickpeas and miso are highly nutritious and a great addition to a plant-based diet.
Both chickpeas 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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