Quinoa vs Miso: How To Choose?

Although quinoa and miso belong to different food groups, while quinoa belong is a grain, and miso belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

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

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

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

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

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).

Quinoa 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 quinoa vs miso.

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

Quinoa vs Miso Calories

Most calories in raw grains and 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 quinoa for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Miso Protein

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

Quinoa offers around 9% more protein than miso.

Quinoa has 14.1 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Quinoa 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 quinoa and miso.

The total amount of carbohydrates is around 60% higher in quinoa than in miso. It have 64.2 grams per 100 grams, compared to 25.4 grams in miso.

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

One handful of quinoa (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 quinoa and miso.

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

With 2 grams of fiber per portion, quinoa is a better source of fiber than miso which quinoa offers 1.5 grams per portion.

Quinoa vs Miso Fats

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

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

Total fat in quinoa and miso:

• Quinoa: 6.1 grams per 100 grams
• Miso: 6 per 100 grams

Speaking of saturated fats, quinoa is 30% lower in saturated fats.

Quinoa and miso contain 0.7 grams and 1 grams of saturated fat per 100 grams, respectively.

Quinoa vs Miso Vitamins Content

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

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

Quinoa has a higher amount of vitamin A, vitamin B12 (Cobalamin), and vitamin K.

However, miso has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Quinoa and miso contain the same amount of vitamin C, and vitamin D.

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

Quinoa 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 quinoa and miso comparison focuses on their mineral content.

Quinoa 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.

Quinoa and miso contain the same amount of fluoride.

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

The Final Word

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

Both quinoa 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 grains 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 and grains 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.