Miso vs White Beans: Which Is Better?

This article explains the key similarities and differences between miso and white beans, foods from the legumes and legume product group. Read on to learn more about the miso vs white beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 8, 2023.

Miso and white beans 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 white beans 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).

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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.

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

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

Miso vs White Beans 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 white beans.

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

MisoWhite Beans
Energy198 kcal333 kcal
Carbs25.4 g60.3 g
Sugar6.2 g2.11 g
Fiber5.4 g15.2 g
Protein12.8 g23.4 g
Fat6.01 g0.85 g
Saturated Fat1.02 g0.219 g

Miso vs White Beans 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 white beans for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 333 calories per 100 grams of white beans.

However, both miso and white beans 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 White Beans Protein

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

White Beans offer around 45% more protein than miso.

White Beans have 23.4 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Miso vs White Beans 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 white beans.

The total amount of carbohydrates is around 58% higher in white beans than in miso. They have 60.3 grams per 100 grams, compared to 25.4 grams in miso.


There’s less sugar in white beans than in miso, 65% precisely.

One handful of white beans (28 grams) contains 0.6 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 white beans.

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

With 4.3 grams of fiber per portion, white beans are a better source of fiber than miso which offer 1.5 grams per portion.

Miso vs White Beans Fats

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

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

Total fat in miso and white beans:

  • Miso: 6 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 80% lower in saturated fats.

White Beans and miso contain 0.2 grams and 1 grams of saturated fat per 100 grams, respectively.

Miso vs White Beans Vitamins Content

This section will discuss the vitamin content of miso and white beans.

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 B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, white beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), and vitamin K.

Miso and white beans contain the same amount of vitamin C, and vitamin D.

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

MisoWhite Beans
Vitamin A87 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.098 mg0.437 mg
Vitamin B2 (Riboflavin)0.233 mg0.146 mg
Vitamin B3 (Niacin)0.906 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.337 mg0.732 mg
Vitamin B6 (Pyroxidine)0.199 mg0.318 mg
Vitamin B9 (Folate)19 µg388 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.01 mg0.21 mg
Vitamin K29.3 µg5.6 µg

Miso vs White Beans 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 white beans comparison focuses on their mineral content.

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

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

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

MisoWhite Beans
Calcium57 mg240 mg
Copper0.42 mg0.984 mg
Fluoride02.2 µg
Iron2.49 mg10.4 mg
Magnesium48 mg190 mg
Manganese0.859 mg1.8 mg
Phosphorus159 mg301 mg
Potassium210 mg1800 mg
Selenium7 µg12.8 µg
Sodium3730 mg16 mg
Zinc2.56 mg3.67 mg

The Final Word

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

Both miso and white beans 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.


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