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Lentils vs Miso: Difference & Similarities

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

Written by Michael Whaley, Health Writer. Updated on January 7, 2023.

Lentils 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 lentils and miso and help you learn more about their similarities and differences.


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils 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, 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).

Lentils 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 lentils vs miso.

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

Energy352 kcal198 kcal
Carbs63.4 g25.4 g
Sugar2.03 g6.2 g
Fiber10.7 g5.4 g
Protein24.6 g12.8 g
Fat1.06 g6.01 g
Saturated Fat0.154 g1.02 g

Lentils 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 lentils for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both lentils 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.

Lentils vs Miso Protein

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

Lentils offer around 48% more protein than miso.

Lentils have 24.6 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Lentils 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 lentils and miso.

The total amount of carbohydrates is around 60% higher in lentils than in miso. They have 63.4 grams per 100 grams, compared to 25.4 grams in miso.

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

One handful of lentils (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 lentils 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, lentils are a better source of fiber than miso which lentils offer 1.5 grams per portion.

Lentils vs Miso Fats

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

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

Total fat in lentils and miso:

  • Lentils: 1.1 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, lentils are 80% lower in saturated fats.

Lentils and miso contain 0.2 grams and 1 grams of saturated fat per 100 grams, respectively.

Lentils vs Miso Vitamins Content

This section will discuss the vitamin content of lentils and miso.

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

Lentils 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.

Lentils and miso contain the same amount of vitamin D.

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

Vitamin A39 IU87 IU
Vitamin C4.5 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.873 mg0.098 mg
Vitamin B2 (Riboflavin)0.211 mg0.233 mg
Vitamin B3 (Niacin)2.6 mg0.906 mg
Vitamin B5 (Pantothenic acid)2.14 mg0.337 mg
Vitamin B6 (Pyroxidine)0.54 mg0.199 mg
Vitamin B9 (Folate)479 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.49 mg0.01 mg
Vitamin K5 µg29.3 µg

Lentils 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 lentils and miso comparison focuses on their mineral content.

Lentils are a better source of calcium, magnesium, selenium, and sodium than miso.

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

Lentils and miso contain the same amount of fluoride.

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

Calcium35 mg57 mg
Copper0.754 mg0.42 mg
Iron6.51 mg2.49 mg
Magnesium47 mg48 mg
Manganese1.39 mg0.859 mg
Phosphorus281 mg159 mg
Potassium677 mg210 mg
Selenium0.1 µg7 µg
Sodium6 mg3730 mg
Zinc3.27 mg2.56 mg

The Final Word

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

Both lentils 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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