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Lotus Seeds vs Miso: How Are They Different?

This article explains the key similarities and differences between lotus seeds and miso, foods from the grains and legumes food groups. Read on to learn more about the lotus seeds vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 4, 2023.

Although lotus seeds 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 lotus seeds 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 lotus seeds 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 lotus seeds and miso compare specifically.

Lotus Seeds

Lotus seeds (Nelumbo nucifera) are a staple in many Asian cuisines, particularly in China and Japan.

These seeds have a long history of cultivation and have been used for culinary and medicinal purposes for centuries.

Lotus seeds have a slightly sweet and nutty flavor with a texture similar to that of a chestnut.

When cooked, they have a soft and slightly chewy texture, with a slightly crunchy outer shell. They can be eaten as a snack on their own, or used in a variety of sweet and savory dishes, including soups, porridges, and desserts.

In Chinese medicine, lotus seeds are believed to have calming and nourishing properties and are often used in tonics and medicinal soups.

They are a good source of protein, fiber, and other nutrients, making them a valuable addition to plant-based diets.

There are many ways to incorporate lotus seeds into your cooking. They can be eaten raw or cooked, and are often soaked before use to soften their texture. Lotus seeds are available in many forms, including whole, dried, and ground into flour.

Whether you’re looking for a new snack or an interesting ingredient to add to your cooking, consider giving lotus seeds a try.

They are flavorful, versatile, and nutritious, and may just become a new favorite in your kitchen.

Lotus Seeds is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).


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).

Lotus Seeds 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 lotus seeds vs miso.

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

Lotus SeedsMiso
Energy89 kcal198 kcal
Carbs17.3 g25.4 g
Sugar6.2 g
Fiber5.4 g
Protein4.13 g12.8 g
Fat0.53 g6.01 g
Saturated Fat0.088 g1.02 g

Lotus Seeds vs Miso Calories

Comparing lotus seeds vs miso for weight loss, lotus seeds is slightly lower in calories, with 89 calories per 100 grams, compared to 198 calories per 100 grams of miso.

However, both lotus seeds 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.

Lotus Seeds vs Miso Protein

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

Miso offers around 68% more protein than lotus seeds.

Miso has 12.8 grams of protein per 100 grams, while lotus seeds has 4.1 grams of protein per 100 grams.

Lotus Seeds 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 lotus seeds and miso.

The total amount of carbohydrates is around 32% higher in miso than in lotus seeds. It have 25.4 grams per 100 grams, compared to 17.3 grams in lotus seeds.


There’s less sugar in lotus seeds than in miso, 100% precisely.

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 1.5 grams of fiber per portion, miso is a better source of fiber than lotus seeds which offers 0 grams per portion.

Lotus Seeds vs Miso Fats

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

Total fat in lotus seeds and miso:

  • Lotus Seeds: 0.5 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, lotus seeds is 90% lower in saturated fats.

Lotus Seeds and miso contain 0.1 grams and 1 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Miso Vitamins Content

This section will discuss the vitamin content of lotus seeds and miso.

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

Lotus Seeds has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, miso has a higher amount of vitamin B1 (Thiamine), and vitamin B9 (Folate).

Lotus Seeds and miso contain the same amount of vitamin C, and vitamin D.

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

Lotus SeedsMiso
Vitamin A13 IU87 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.171 mg0.098 mg
Vitamin B2 (Riboflavin)0.04 mg0.233 mg
Vitamin B3 (Niacin)0.429 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.228 mg0.337 mg
Vitamin B6 (Pyroxidine)0.168 mg0.199 mg
Vitamin B9 (Folate)28 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.01 mg
Vitamin K029.3 µg

Lotus Seeds 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 lotus seeds and miso comparison focuses on their mineral content.

Lotus Seeds is a better source of calcium, copper, iron, manganese, selenium, sodium, and zinc than miso.

On the other hand, miso is a higher amount of magnesium, phosphorus, and potassium.

Lotus Seeds and miso contain the same amount of fluoride.

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

Lotus SeedsMiso
Calcium44 mg57 mg
Copper0.094 mg0.42 mg
Iron0.95 mg2.49 mg
Magnesium56 mg48 mg
Manganese0.621 mg0.859 mg
Phosphorus168 mg159 mg
Potassium367 mg210 mg
Selenium07 µg
Sodium1 mg3730 mg
Zinc0.28 mg2.56 mg

The Final Word

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

Both lotus seeds 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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