Poppy Seeds vs Miso: Which Is Better?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 18, 2023.

Although poppy seeds 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 poppy seeds 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 poppy seeds 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 poppy seeds and miso compare specifically.

Poppy Seeds

Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Poppy seeds 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 poppy seeds into your diet.

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

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.

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

Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).

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


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).

Poppy Seeds 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 poppy seeds vs miso.

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

Poppy SeedsMiso
Energy525 kcal198 kcal
Carbs28.1 g25.4 g
Sugar2.99 g6.2 g
Fiber19.5 g5.4 g
Protein18 g12.8 g
Fat41.6 g6.01 g
Saturated Fat4.52 g1.02 g

Poppy Seeds vs Miso Calories

Comparing miso vs poppy seeds for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds 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.

Poppy Seeds vs Miso Protein

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

Poppy Seeds offers around 29% more protein than miso.

Poppy Seeds has 18 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Poppy Seeds 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 poppy seeds and miso.

The total amount of carbohydrates is around 10% higher in poppy seeds than in miso. It have 28.1 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in poppy seeds than in miso, 53% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than miso which poppy seeds offers 1.5 grams per portion.

Poppy Seeds vs Miso Fats

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

Total fat in poppy seeds and miso:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 78% lower in saturated fats.

Miso and poppy seeds contain 1 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Miso Vitamins Content

This section will discuss the vitamin content of poppy seeds and miso.

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

Poppy Seeds has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B12 (Cobalamin), and vitamin K.

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

Poppy Seeds and miso contain the same amount of vitamin D.

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

Poppy SeedsMiso
Vitamin A087 IU
Vitamin C1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.098 mg
Vitamin B2 (Riboflavin)0.1 mg0.233 mg
Vitamin B3 (Niacin)0.896 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.337 mg
Vitamin B6 (Pyroxidine)0.247 mg0.199 mg
Vitamin B9 (Folate)82 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E1.77 mg0.01 mg
Vitamin K029.3 µg

Poppy Seeds 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 poppy seeds and miso comparison focuses on their mineral content.

Poppy Seeds is a better source of sodium than miso.

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

Poppy Seeds and miso contain the same amount of fluoride.

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

Poppy SeedsMiso
Calcium1440 mg57 mg
Copper1.63 mg0.42 mg
Iron9.76 mg2.49 mg
Magnesium347 mg48 mg
Manganese6.71 mg0.859 mg
Phosphorus870 mg159 mg
Potassium719 mg210 mg
Selenium13.5 µg7 µg
Sodium26 mg3730 mg
Zinc7.9 mg2.56 mg

The Final Word

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

Both poppy seeds 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.


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