Miso vs Pink or Red Lentils: Difference, Benefits, More
Miso and pink or red lentils 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 pink or red lentils 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).
Pink or Red Lentils
Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
Pink and red lentils 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 lentil soup, curry, and all types of salads.
In addition to being a nutritious food, pink and red lentils 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.
Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Miso vs Pink or Red Lentils 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 pink or red lentils.
This comparison will start by comparing the caloric value of miso and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Miso | Pink or Red Lentils | |
---|---|---|
Energy | 198 kcal | 358 kcal |
Carbs | 25.4 g | 63.1 g |
Sugar | 6.2 g | 7.5 g |
Fiber | 5.4 g | 10.8 g |
Protein | 12.8 g | 23.9 g |
Fat | 6.01 g | 2.17 g |
Saturated Fat | 1.02 g | 0.379 g |
Miso vs Pink or Red Lentils 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 pink or red lentils for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.
However, both miso and pink or red lentils 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 Pink or Red Lentils Protein
Legumes and most legume products, including miso and pink or red lentils, are important sources of plant-based protein.
Pink or Red Lentils offer around 46% more protein than miso.
Pink or Red Lentils have 23.9 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.
Miso vs Pink or Red Lentils 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 pink or red lentils.
The total amount of carbohydrates is around 60% higher in pink or red lentils than in miso. They have 63.1 grams per 100 grams, compared to 25.4 grams in miso.
?>
There’s less sugar in miso than in pink or red lentils, 19% precisely.
One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in miso and pink or red lentils.
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, pink or red lentils are a better source of fiber than miso which offer 1.5 grams per portion.
Miso vs Pink or Red Lentils Fats
Like most other legumes, with the exception of lupins and peanuts, miso and pink or red lentils are low in fat.
Fats in miso and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in miso and pink or red lentils:
- Miso: 6 grams per 100 grams
- Pink or Red Lentils: 2.2 per 100 grams
Speaking of saturated fats, pink or red lentils are 60% lower in saturated fats.
Pink or Red Lentils and miso contain 0.4 grams and 1 grams of saturated fat per 100 grams, respectively.
Miso vs Pink or Red Lentils Vitamins Content
This section will discuss the vitamin content of miso and pink or red lentils.
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 C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, pink or red lentils have a higher amount of vitamin A, vitamin B2 (Riboflavin), and vitamin B12 (Cobalamin).
Miso and pink or red lentils contain the same amount of vitamin D.
The following table shows the exact amount of vitamins miso and pink or red lentils contain side by side, so you can easily compare them.
Miso | Pink or Red Lentils | |
---|---|---|
Vitamin A | 87 IU | 58 IU |
Vitamin C | 0 | 1.7 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.098 mg | 0.51 mg |
Vitamin B2 (Riboflavin) | 0.233 mg | 0.106 mg |
Vitamin B3 (Niacin) | 0.906 mg | 1.5 mg |
Vitamin B5 (Pantothenic acid) | 0.337 mg | 0.348 mg |
Vitamin B6 (Pyroxidine) | 0.199 mg | 0.403 mg |
Vitamin B9 (Folate) | 19 µg | 204 µg |
Vitamin B12 (Cobalamin) | 0.08 µg | 0 |
Vitamin E | 0.01 mg | 1.95 mg |
Vitamin K | 29.3 µg | 70 µg |
Miso vs Pink or Red Lentils 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 pink or red lentils comparison focuses on their mineral content.
Miso is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc than pink or red lentils.
On the other hand, pink or red lentils are a higher amount of calcium, selenium, and sodium.
Check out the table below to learn how miso and pink or red lentils compare when it comes to mineral content.
Miso | Pink or Red Lentils | |
---|---|---|
Calcium | 57 mg | 48 mg |
Copper | 0.42 mg | 1.3 mg |
Fluoride | 0 | 2.2 µg |
Iron | 2.49 mg | 7.39 mg |
Magnesium | 48 mg | 59 mg |
Manganese | 0.859 mg | 1.72 mg |
Phosphorus | 159 mg | 294 mg |
Potassium | 210 mg | 668 mg |
Selenium | 7 µg | 0 |
Sodium | 3730 mg | 7 mg |
Zinc | 2.56 mg | 3.6 mg |
The Final Word
Miso and pink or red lentils are highly nutritious and a great addition to a plant-based diet.
Both miso and pink or red lentils 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Miso Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Pink or Red Lentils Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.