• Home
  • Guides
  • Miso vs Split Peas: Which One is Better for You?

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

This article explains the key similarities and differences between miso and split peas, foods from the legumes and legume product group. Read on to learn more about the miso vs split peas comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 8, 2023.

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


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).

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas 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 several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Miso vs Split 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 split peas.

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

MisoSplit Peas
Energy198 kcal364 kcal
Carbs25.4 g61.6 g
Sugar6.2 g3.14 g
Fiber5.4 g22.2 g
Protein12.8 g23.1 g
Fat6.01 g3.89 g
Saturated Fat1.02 g0.408 g

Miso vs Split 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 split peas for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both miso and split 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 Split Peas Protein

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

Split Peas offer around 45% more protein than miso.

Split Peas have 23.1 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Miso vs Split 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 split peas.

The total amount of carbohydrates is around 59% higher in split peas than in miso. They have 61.6 grams per 100 grams, compared to 25.4 grams in miso.


There’s less sugar in split peas than in miso, 47% precisely.

One handful of split peas (28 grams) contains 0.9 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 split peas.

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than miso which offer 1.5 grams per portion.

Miso vs Split Peas Fats

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

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

Total fat in miso and split peas:

  • Miso: 6 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 60% lower in saturated fats.

Split Peas and miso contain 0.4 grams and 1 grams of saturated fat per 100 grams, respectively.

Miso vs Split Peas Vitamins Content

This section will discuss the vitamin content of miso and split 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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

However, split peas have a higher amount of vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), and vitamin K.

Miso and split peas contain the same amount of vitamin D.

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

MisoSplit Peas
Vitamin A87 IU149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.098 mg0.719 mg
Vitamin B2 (Riboflavin)0.233 mg0.244 mg
Vitamin B3 (Niacin)0.906 mg3.61 mg
Vitamin B5 (Pantothenic acid)0.337 mg0.962 mg
Vitamin B6 (Pyroxidine)0.199 mg0.14 mg
Vitamin B9 (Folate)19 µg15 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.01 mg0.12 mg
Vitamin K29.3 µg15.9 µg

Miso vs Split 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 split peas comparison focuses on their mineral content.

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

On the other hand, split peas are a higher amount of calcium, and sodium.

Miso and split peas contain the same amount of fluoride.

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

MisoSplit Peas
Calcium57 mg46 mg
Copper0.42 mg0.809 mg
Iron2.49 mg4.73 mg
Magnesium48 mg63 mg
Manganese0.859 mg1.19 mg
Phosphorus159 mg334 mg
Potassium210 mg852 mg
Selenium7 µg10.7 µg
Sodium3730 mg5 mg
Zinc2.56 mg3.49 mg

The Final Word

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

Both miso and split 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.


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.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.