Miso vs Soy: Which Is Better?

Miso and soy 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 soy 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).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

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

Miso vs Soy 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 soy.

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

Miso vs Soy 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 soy for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both miso and soy 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 Soy Protein

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

Soy offer around 65% more protein than miso.

Soy have 36.5 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Miso vs Soy 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 soy.

The total amount of carbohydrates is around 16% higher in soy than in miso. They have 30.2 grams per 100 grams, compared to 25.4 grams in miso.

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There’s less sugar in miso than in soy, 19% precisely.

One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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

With 2.6 grams of fiber per portion, soy are a better source of fiber than miso which offer 1.5 grams per portion.

Miso vs Soy Fats

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

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

Total fat in miso and soy:

• Miso: 6 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, miso is 66% lower in saturated fats.

Miso and soy contain 1 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Miso vs Soy Vitamins Content

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

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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin A, and vitamin B12 (Cobalamin).

Miso and soy contain the same amount of vitamin D.

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

Miso vs Soy 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 soy comparison focuses on their mineral content.

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

On the other hand, soy are a higher amount of sodium.

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

The Final Word

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

Both miso and soy 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.