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Kidney Beans vs Miso: Which Is Healthier?

This article explains the key similarities and differences between kidney beans and miso, foods from the legumes and legume product group. Read on to learn more about the kidney beans vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 14, 2023.

Kidney Beans 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 kidney beans and miso and help you learn more about their similarities and differences.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.


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).

Kidney Beans 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 kidney beans vs miso.

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

Kidney BeansMiso
Energy333 kcal198 kcal
Carbs60 g25.4 g
Sugar2.23 g6.2 g
Fiber24.9 g5.4 g
Protein23.6 g12.8 g
Fat0.83 g6.01 g
Saturated Fat0.12 g1.02 g

Kidney Beans 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 kidney beans for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 333 calories per 100 grams of kidney beans.

However, both kidney beans 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.

Kidney Beans vs Miso Protein

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

Kidney Beans offer around 46% more protein than miso.

Kidney Beans have 23.6 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Kidney Beans 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 kidney beans and miso.

The total amount of carbohydrates is around 58% higher in kidney beans than in miso. They have 60 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in kidney beans than in miso, 65% precisely.

One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 7 grams of fiber per portion, kidney beans are a better source of fiber than miso which kidney beans offer 1.5 grams per portion.

Kidney Beans vs Miso Fats

Like most other legumes, with the exception of lupins and peanuts, kidney beans and miso are low in fat.

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

Total fat in kidney beans and miso:

  • Kidney Beans: 0.8 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, kidney beans are 90% lower in saturated fats.

Kidney Beans and miso contain 0.1 grams and 1 grams of saturated fat per 100 grams, respectively.

Kidney Beans vs Miso Vitamins Content

This section will discuss the vitamin content of kidney beans and miso.

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

Kidney Beans 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.

Kidney Beans and miso contain the same amount of vitamin D.

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

Kidney BeansMiso
Vitamin A087 IU
Vitamin C4.5 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.529 mg0.098 mg
Vitamin B2 (Riboflavin)0.219 mg0.233 mg
Vitamin B3 (Niacin)2.06 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.78 mg0.337 mg
Vitamin B6 (Pyroxidine)0.397 mg0.199 mg
Vitamin B9 (Folate)394 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.22 mg0.01 mg
Vitamin K19 µg29.3 µg

Kidney Beans 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 kidney beans and miso comparison focuses on their mineral content.

Kidney Beans are a better source of selenium, and sodium than miso.

On the other hand, miso is a higher amount of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.

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

Kidney BeansMiso
Calcium143 mg57 mg
Copper0.958 mg0.42 mg
Fluoride2.2 µg0
Iron8.2 mg2.49 mg
Magnesium140 mg48 mg
Manganese1.02 mg0.859 mg
Phosphorus407 mg159 mg
Potassium1410 mg210 mg
Selenium3.2 µg7 µg
Sodium24 mg3730 mg
Zinc2.79 mg2.56 mg

The Final Word

Kidney Beans and miso are highly nutritious and a great addition to a plant-based diet.

Both kidney beans 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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