Rye grain vs Miso: How To Choose?

This article explains the key similarities and differences between rye grain and miso, foods from the grains and legumes food groups. Read on to learn more about the rye grain vs miso comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 7, 2023.

Although rye grain and miso belong to different food groups, while rye grain 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 rye grain 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 rye grain and miso compare specifically.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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

Rye grain 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 rye grain vs miso.

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

Rye grainMiso
Energy338 kcal198 kcal
Carbs75.9 g25.4 g
Sugar0.98 g6.2 g
Fiber15.1 g5.4 g
Protein10.3 g12.8 g
Fat1.63 g6.01 g
Saturated Fat0.197 g1.02 g

Rye grain 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 rye grain for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 338 calories per 100 grams of rye grain.

However, both rye grain 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.

Rye grain vs Miso Protein

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

Miso offers around 20% more protein than rye grain.

Miso has 12.8 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain 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 rye grain and miso.

The total amount of carbohydrates is around 67% higher in rye grain than in miso. It have 75.9 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in rye grain than in miso, 82% precisely.

One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 4.2 grams of fiber per portion, rye grain is a better source of fiber than miso which rye grain offers 1.5 grams per portion.

Rye grain vs Miso Fats

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

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

Total fat in rye grain and miso:

  • Rye grain: 1.6 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, rye grain is 80% lower in saturated fats.

Rye grain and miso contain 0.2 grams and 1 grams of saturated fat per 100 grams, respectively.

Rye grain vs Miso Vitamins Content

This section will discuss the vitamin content of rye grain and miso.

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

Rye grain 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.

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

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

Rye grainMiso
Vitamin A11 IU87 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.316 mg0.098 mg
Vitamin B2 (Riboflavin)0.251 mg0.233 mg
Vitamin B3 (Niacin)4.27 mg0.906 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.337 mg
Vitamin B6 (Pyroxidine)0.294 mg0.199 mg
Vitamin B9 (Folate)38 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.85 mg0.01 mg
Vitamin K5.9 µg29.3 µg

Rye grain 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 rye grain and miso comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, and sodium than miso.

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

Rye grain and miso contain the same amount of fluoride.

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

Rye grainMiso
Calcium24 mg57 mg
Copper0.367 mg0.42 mg
Iron2.63 mg2.49 mg
Magnesium110 mg48 mg
Manganese2.58 mg0.859 mg
Phosphorus332 mg159 mg
Potassium510 mg210 mg
Selenium13.9 µg7 µg
Sodium2 mg3730 mg
Zinc2.65 mg2.56 mg

The Final Word

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

Both rye grain 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.


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