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Miso vs Winged Beans: How Are They Different?

This article explains the key similarities and differences between miso and winged beans, foods from the legumes and legume product group. Read on to learn more about the miso vs winged beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 18, 2023.

Miso and winged 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 winged 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).

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Miso vs Winged 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 winged beans.

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

MisoWinged Beans
Energy198 kcal409 kcal
Carbs25.4 g41.71 g
Fiber5.4 g25.9 g
Protein12.8 g29.65 g
Fat6.01 g16.32 g
Saturated Fat1.02 g2.303 g

Miso vs Winged 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 winged beans for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both miso and winged 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 Winged Beans Protein

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

Winged Beans offers around 57% more protein than miso.

Winged Beans has 29.7 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Miso vs Winged 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 winged beans.

The total amount of carbohydrates is around 39% higher in winged beans than in miso. It have 41.7 grams per 100 grams, compared to 25.4 grams in miso.


There’s less sugar in winged beans than in miso, 100% precisely.

One handful of winged beans (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 winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than miso which offers 1.5 grams per portion.

Miso vs Winged Beans Fats

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

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

Total fat in miso and winged beans:

  • Miso: 6 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, miso is 57% lower in saturated fats.

Miso and winged beans contain 1 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Miso vs Winged Beans Vitamins Content

This section will discuss the vitamin content of miso and winged 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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, winged beans has a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

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

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

MisoWinged Beans
Vitamin A87 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.098 mg1.03 mg
Vitamin B2 (Riboflavin)0.233 mg0.45 mg
Vitamin B3 (Niacin)0.906 mg3.09 mg
Vitamin B5 (Pantothenic acid)0.337 mg0.795 mg
Vitamin B6 (Pyroxidine)0.199 mg0.175 mg
Vitamin B9 (Folate)19 µg45 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.01 mg0
Vitamin K29.3 µg0

Miso vs Winged 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 winged beans comparison focuses on their mineral content.

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

On the other hand, winged beans is a higher amount of sodium.

Miso and winged beans contain the same amount of fluoride.

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

MisoWinged Beans
Calcium57 mg440 mg
Copper0.42 mg2.88 mg
Iron2.49 mg13.44 mg
Magnesium48 mg179 mg
Manganese0.859 mg3.721 mg
Phosphorus159 mg451 mg
Potassium210 mg977 mg
Selenium7 µg8.2 µg
Sodium3730 mg38 mg
Zinc2.56 mg4.48 mg

The Final Word

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

Both miso and winged 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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