Full-Fat Soy Flour vs Miso: Which Is Healthier?
Full-Fat Soy 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 full-fat soy flour and miso and help you learn more about their similarities and differences.
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy 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.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
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).
Full-Fat Soy 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 full-fat soy flour vs miso.
This comparison will start by comparing the caloric value of full-fat soy flour and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Full-Fat Soy Flour||Miso|
|Energy||434 kcal||198 kcal|
|Carbs||31.9 g||25.4 g|
|Sugar||7.5 g||6.2 g|
|Fiber||9.6 g||5.4 g|
|Protein||37.8 g||12.8 g|
|Fat||20.6 g||6.01 g|
|Saturated Fat||2.99 g||1.02 g|
Full-Fat Soy 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 full-fat soy flour for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both full-fat soy 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.
Full-Fat Soy Flour vs Miso Protein
Legumes and most legume products, including full-fat soy flour and miso, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 66% more protein than miso.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.
Full-Fat Soy 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 full-fat soy flour and miso.
The total amount of carbohydrates is around 20% higher in full-fat soy flour than in miso. It have 31.9 grams per 100 grams, compared to 25.4 grams in miso.
There’s less sugar in miso than in full-fat soy flour, 19% precisely.
One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in full-fat soy flour and miso.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than miso which full-fat soy flour offers 1.5 grams per portion.
Full-Fat Soy Flour vs Miso Fats
Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and miso are low in fat.
Fats in full-fat soy flour and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in full-fat soy flour and miso:
- Full-Fat Soy Flour: 20.6 grams per 100 grams
- Miso: 6 per 100 grams
Speaking of saturated fats, miso is 67% lower in saturated fats.
Miso and full-fat soy flour contain 1 grams and 3 grams of saturated fat per 100 grams, respectively.
Full-Fat Soy Flour vs Miso Vitamins Content
This section will discuss the vitamin content of full-fat soy flour and miso.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Full-Fat Soy Flour has a higher amount of vitamin B12 (Cobalamin).
However, miso has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Full-Fat Soy Flour and miso contain the same amount of vitamin C, and vitamin D.
The following table shows the exact amount of vitamins full-fat soy flour and miso contain side by side, so you can easily compare them.
|Full-Fat Soy Flour||Miso|
|Vitamin A||120 IU||87 IU|
|Vitamin B1 (Thiamine)||0.581 mg||0.098 mg|
|Vitamin B2 (Riboflavin)||1.16 mg||0.233 mg|
|Vitamin B3 (Niacin)||4.32 mg||0.906 mg|
|Vitamin B5 (Pantothenic acid)||1.59 mg||0.337 mg|
|Vitamin B6 (Pyroxidine)||0.461 mg||0.199 mg|
|Vitamin B9 (Folate)||345 µg||19 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||1.95 mg||0.01 mg|
|Vitamin K||70 µg||29.3 µg|
Full-Fat Soy 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 full-fat soy flour and miso comparison focuses on their mineral content.
Full-Fat Soy Flour is a better source of sodium than miso.
On the other hand, miso is a higher amount of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Check out the table below to learn how full-fat soy flour and miso compare when it comes to mineral content.
|Full-Fat Soy Flour||Miso|
|Calcium||206 mg||57 mg|
|Copper||2.92 mg||0.42 mg|
|Iron||6.37 mg||2.49 mg|
|Magnesium||429 mg||48 mg|
|Manganese||2.28 mg||0.859 mg|
|Phosphorus||494 mg||159 mg|
|Potassium||2520 mg||210 mg|
|Selenium||7.5 µg||7 µg|
|Sodium||13 mg||3730 mg|
|Zinc||3.92 mg||2.56 mg|
The Final Word
Full-Fat Soy Flour and miso are highly nutritious and a great addition to a plant-based diet.
Both full-fat soy 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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