Pumpkin Seeds vs Miso: Which Is Better?

This article explains the key similarities and differences between pumpkin seeds and miso, foods from the grains and legumes food groups. Read on to learn more about the pumpkin seeds vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 13, 2023.

Although pumpkin 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 pumpkin 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 pumpkin 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 pumpkin seeds and miso compare specifically.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin 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 pumpkin seeds into your diet.

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

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds 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 seed to add to your diet, consider giving pumpkin seeds a try.

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

Pumpkin Seeds is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.


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).

Pumpkin 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 pumpkin seeds vs miso.

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

Pumpkin SeedsMiso
Energy559 kcal198 kcal
Carbs10.7 g25.4 g
Sugar1.4 g6.2 g
Fiber6 g5.4 g
Protein30.2 g12.8 g
Fat49 g6.01 g
Saturated Fat8.66 g1.02 g

Pumpkin Seeds vs Miso Calories

Comparing miso vs pumpkin seeds for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 559 calories per 100 grams of pumpkin seeds.

However, both pumpkin 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.

Pumpkin Seeds vs Miso Protein

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

Pumpkin Seeds offers around 58% more protein than miso.

Pumpkin Seeds has 30.2 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Pumpkin 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 pumpkin seeds and miso.

The total amount of carbohydrates is around 58% higher in miso than in pumpkin seeds. It have 25.4 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.


There’s less sugar in pumpkin seeds than in miso, 76% precisely.

One handful of pumpkin seeds (28 grams) contains 0.4 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 1.7 grams of fiber per portion, pumpkin seeds is a better source of fiber than miso which pumpkin seeds offers 1.5 grams per portion.

Pumpkin Seeds vs Miso Fats

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

Total fat in pumpkin seeds and miso:

  • Pumpkin Seeds: 49 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 89% lower in saturated fats.

Miso and pumpkin seeds contain 1 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Miso Vitamins Content

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

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

Pumpkin Seeds has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), 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 B9 (Folate), and vitamin E.

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

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

Pumpkin SeedsMiso
Vitamin A16 IU87 IU
Vitamin C1.9 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.273 mg0.098 mg
Vitamin B2 (Riboflavin)0.153 mg0.233 mg
Vitamin B3 (Niacin)4.99 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.337 mg
Vitamin B6 (Pyroxidine)0.143 mg0.199 mg
Vitamin B9 (Folate)58 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E2.18 mg0.01 mg
Vitamin K7.3 µg29.3 µg

Pumpkin 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 pumpkin seeds and miso comparison focuses on their mineral content.

Pumpkin Seeds is a better source of calcium, and sodium than miso.

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

Pumpkin Seeds and miso contain the same amount of fluoride.

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

Pumpkin SeedsMiso
Calcium46 mg57 mg
Copper1.34 mg0.42 mg
Iron8.82 mg2.49 mg
Magnesium592 mg48 mg
Manganese4.54 mg0.859 mg
Phosphorus1230 mg159 mg
Potassium809 mg210 mg
Selenium9.4 µg7 µg
Sodium7 mg3730 mg
Zinc7.81 mg2.56 mg

The Final Word

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

Both pumpkin 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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