Pecans vs Miso: Which Is Healthier?

This article explains the key similarities and differences between pecans and miso, foods from the grains and legumes food groups. Read on to learn more about the pecans vs miso comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 10, 2023.

Although pecans and miso belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pecans belong to the nuts and seeds group, miso belong to legumes food group.

That’s why we decided to create an in-depth article that compares pecans and miso, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pecans and miso compare specifically.


Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans into your diet.

They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.

They are flavorful, versatile, and have a variety of health benefits.

Pecans is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.


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 also 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).

Pecans vs Miso Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pecans vs miso.

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

Energy691 kcal198 kcal
Carbs13.9 g25.4 g
Sugar3.97 g6.2 g
Fiber9.6 g5.4 g
Protein9.17 g12.8 g
Fat72 g6.01 g
Saturated Fat6.18 g1.02 g

Pecans vs Miso Calories

Comparing miso vs pecans for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 691 calories per 100 grams of pecans.

However, both pecans and miso can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pecans vs Miso Protein

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

Miso offers around 28% more protein than pecans.

Miso has 12.8 grams of protein per 100 grams, while pecans has 9.2 grams of protein per 100 grams.

Pecans vs Miso 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 pecans and miso.

The total amount of carbohydrates is around 45% higher in miso than in pecans. It have 25.4 grams per 100 grams, compared to 13.9 grams in pecans.


There’s less sugar in pecans than in miso, 35% precisely.

One handful of pecans (28 grams) contains 1.1 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 2.7 grams of fiber per portion, pecans is a better source of fiber than miso which pecans offers 1.5 grams per portion.

Pecans vs Miso Fats

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

Total fat in pecans and miso:

  • Pecans: 72 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 84% lower in saturated fats.

Miso and pecans contain 1 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Miso Vitamins Content

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

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pecans has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), and vitamin K.

However, miso has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Pecans and miso contain the same amount of vitamin D.

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

Vitamin A56 IU87 IU
Vitamin C1.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.66 mg0.098 mg
Vitamin B2 (Riboflavin)0.13 mg0.233 mg
Vitamin B3 (Niacin)1.17 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.863 mg0.337 mg
Vitamin B6 (Pyroxidine)0.21 mg0.199 mg
Vitamin B9 (Folate)22 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E1.4 mg0.01 mg
Vitamin K3.5 µg29.3 µg

Pecans vs Miso 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 pecans and miso comparison focuses on their mineral content.

Pecans is a better source of selenium, and sodium than miso.

On the other hand, miso is a higher amount of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc.

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

Calcium70 mg57 mg
Copper1.2 mg0.42 mg
Fluoride10 µg0
Iron2.53 mg2.49 mg
Magnesium121 mg48 mg
Manganese4.5 mg0.859 mg
Phosphorus277 mg159 mg
Potassium410 mg210 mg
Selenium3.8 µg7 µg
Sodium03730 mg
Zinc4.53 mg2.56 mg

The Final Word

Pecans and miso are highly nutritious and a great addition to a plant-based diet.

Both pecans and miso are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds 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, nuts and seeds are a 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.