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Coconut Meat vs Miso: How Are They Different?

This article explains the key similarities and differences between coconut meat and miso, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs miso comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 8, 2023.

Although coconut meat 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 coconut meat 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 coconut meat 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 coconut meat and miso compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.


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).

Coconut Meat 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 coconut meat vs miso.

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

Coconut MeatMiso
Energy354 kcal198 kcal
Carbs15.2 g25.4 g
Sugar6.23 g6.2 g
Fiber9 g5.4 g
Protein3.33 g12.8 g
Fat33.5 g6.01 g
Saturated Fat29.7 g1.02 g

Coconut Meat vs Miso Calories

Comparing miso vs coconut meat for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Miso Protein

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

Miso offers around 74% more protein than coconut meat.

Miso has 12.8 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat 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 coconut meat and miso.

The total amount of carbohydrates is around 40% higher in miso than in coconut meat. It have 25.4 grams per 100 grams, compared to 15.2 grams in coconut meat.


One handful of coconut meat and miso (28 grams) contains 1.7 grams of sugar, the same amount.

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

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

With 2.5 grams of fiber per portion, coconut meat is a better source of fiber than miso which coconut meat offers 1.5 grams per portion.

Coconut Meat vs Miso Fats

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

Total fat in coconut meat and miso:

  • Coconut Meat: 33.5 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 97% lower in saturated fats.

Miso and coconut meat contain 1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Miso Vitamins Content

This section will discuss the vitamin content of coconut meat and miso.

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

Coconut Meat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), and vitamin K.

However, miso has a higher amount of vitamin C, vitamin B9 (Folate), and vitamin E.

Coconut Meat and miso contain the same amount of vitamin D.

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

Coconut MeatMiso
Vitamin A087 IU
Vitamin C3.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.098 mg
Vitamin B2 (Riboflavin)0.02 mg0.233 mg
Vitamin B3 (Niacin)0.54 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.337 mg
Vitamin B6 (Pyroxidine)0.054 mg0.199 mg
Vitamin B9 (Folate)26 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.24 mg0.01 mg
Vitamin K0.2 µg29.3 µg

Coconut Meat 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 coconut meat and miso comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, iron, magnesium, phosphorus, sodium, and zinc than miso.

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

Coconut Meat and miso contain the same amount of fluoride.

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

Coconut MeatMiso
Calcium14 mg57 mg
Copper0.435 mg0.42 mg
Iron2.43 mg2.49 mg
Magnesium32 mg48 mg
Manganese1.5 mg0.859 mg
Phosphorus113 mg159 mg
Potassium356 mg210 mg
Selenium10.1 µg7 µg
Sodium20 mg3730 mg
Zinc1.1 mg2.56 mg

The Final Word

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

Both coconut meat 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.


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