Miso vs Pigeon Peas: Which One is Better for You?

Miso and pigeon peas 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 miso and pigeon peas and help you learn more about their similarities and differences.

Miso

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 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).

Pigeon Peas

Pigeon peas (Cajanus cajan) are a legume widely cultivated in tropical and subtropical regions worldwide.

They are a staple food in many countries, including India, Africa, and South America.

Pigeon peas are known for their high protein and fiber content, as well as their rich flavor and versatility in cooking.

Pigeon peas can be used in various dishes such as dals, curries, soups, and stews. They can also be used to make flour and snacks.

They peas are an excellent source of plant-based protein and are a good source of minerals like iron, zinc, and potassium.

They are also rich in antioxidants and can help to reduce inflammation and protect against certain types of cancer.

Pigeon peas are also low in fat and cholesterol-free, making them a great option for a healthy diet.

Pigeon Peas is an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Miso vs Pigeon Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing miso vs pigeon peas.

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

Miso vs Pigeon Peas 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 pigeon peas for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 343 calories per 100 grams of pigeon peas.

However, both miso and pigeon peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Miso vs Pigeon Peas Protein

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

Pigeon Peas offers around 41% more protein than miso.

Pigeon Peas has 21.7 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Miso vs Pigeon Peas 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 miso and pigeon peas.

The total amount of carbohydrates is around 60% higher in pigeon peas than in miso. It have 62.8 grams per 100 grams, compared to 25.4 grams in miso.

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There’s less sugar in pigeon peas than in miso, 100% precisely.

One handful of pigeon peas (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 miso and pigeon peas.

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

With 4.2 grams of fiber per portion, pigeon peas is a better source of fiber than miso which offers 1.5 grams per portion.

Miso vs Pigeon Peas Fats

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

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

Total fat in miso and pigeon peas:

• Miso: 6 grams per 100 grams
• Pigeon Peas: 1.5 per 100 grams

Speaking of saturated fats, pigeon peas is 70% lower in saturated fats.

Pigeon Peas and miso contain 0.3 grams and 1 grams of saturated fat per 100 grams, respectively.

Miso vs Pigeon Peas Vitamins Content

This section will discuss the vitamin content of miso and pigeon peas.

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

Miso has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, pigeon peas has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

Miso and pigeon peas contain the same amount of vitamin C, and vitamin D.

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

Miso vs Pigeon Peas 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 miso and pigeon peas comparison focuses on their mineral content.

Miso is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than pigeon peas.

On the other hand, pigeon peas is a higher amount of sodium.

Miso and pigeon peas contain the same amount of fluoride.

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

The Final Word

Miso and pigeon peas are highly nutritious and a great addition to a plant-based diet.

Both miso and pigeon peas 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.