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Pistachios vs Miso: What’s The Difference?

This article explains the key similarities and differences between pistachios and miso, foods from the grains and legumes food groups. Read on to learn more about the pistachios vs miso comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 11, 2023.

Although pistachios 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 pistachios 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 pistachios 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 pistachios and miso compare specifically.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

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

Pistachios are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pistachios 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. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

Pistachios 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.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pistachios a try. They are flavorful, versatile, and have a variety of health benefits.

Pistachios is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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 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).

Pistachios 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 pistachios vs miso.

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

PistachiosMiso
Energy560 kcal198 kcal
Carbs27.2 g25.4 g
Sugar7.66 g6.2 g
Fiber10.6 g5.4 g
Protein20.2 g12.8 g
Fat45.3 g6.01 g
Saturated Fat5.91 g1.02 g

Pistachios vs Miso Calories

Comparing miso vs pistachios for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios 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.

Pistachios vs Miso Protein

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

Pistachios offers around 37% more protein than miso.

Pistachios has 20.2 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Pistachios 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 pistachios and miso.

The total amount of carbohydrates is around 7% higher in pistachios than in miso. It have 27.2 grams per 100 grams, compared to 25.4 grams in miso.

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

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

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

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

With 3 grams of fiber per portion, pistachios is a better source of fiber than miso which pistachios offers 1.5 grams per portion.

Pistachios vs Miso Fats

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

Total fat in pistachios and miso:

  • Pistachios: 45.3 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 83% lower in saturated fats.

Miso and pistachios contain 1 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Miso Vitamins Content

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

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

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

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

Pistachios and miso contain the same amount of vitamin D.

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

PistachiosMiso
Vitamin A516 IU87 IU
Vitamin C5.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.098 mg
Vitamin B2 (Riboflavin)0.16 mg0.233 mg
Vitamin B3 (Niacin)1.3 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.337 mg
Vitamin B6 (Pyroxidine)1.7 mg0.199 mg
Vitamin B9 (Folate)51 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E2.86 mg0.01 mg
Vitamin K029.3 µg

Pistachios 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 pistachios and miso comparison focuses on their mineral content.

Pistachios is a better source of sodium, and zinc than miso.

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

Pistachios and miso contain the same amount of selenium.

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

PistachiosMiso
Calcium105 mg57 mg
Copper1.3 mg0.42 mg
Fluoride3.4 µg0
Iron3.92 mg2.49 mg
Magnesium121 mg48 mg
Manganese1.2 mg0.859 mg
Phosphorus490 mg159 mg
Potassium1020 mg210 mg
Selenium7 µg7 µg
Sodium1 mg3730 mg
Zinc2.2 mg2.56 mg

The Final Word

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

Both pistachios 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.

Sources

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