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Sunflower Seeds vs Miso: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on March 22, 2023.

Although sunflower 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 sunflower 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 sunflower 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 sunflower seeds and miso compare specifically.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

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

Sunflower 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 sunflower seeds into your diet.

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

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

Sunflower seeds are widely available and can be found at most grocery stores.

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

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

Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of 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).

Sunflower 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 sunflower seeds vs miso.

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

Sunflower SeedsMiso
Energy612 kcal198 kcal
Carbs17.1 g25.4 g
Sugar6.2 g
Fiber10.3 g5.4 g
Protein21 g12.8 g
Fat56.1 g6.01 g
Saturated Fat5.36 g1.02 g

Sunflower Seeds vs Miso Calories

Comparing miso vs sunflower seeds for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.

However, both sunflower 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.

Sunflower Seeds vs Miso Protein

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

Sunflower Seeds offers around 39% more protein than miso.

Sunflower Seeds has 21 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Sunflower 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 sunflower seeds and miso.

The total amount of carbohydrates is around 33% higher in miso than in sunflower seeds. It have 25.4 grams per 100 grams, compared to 17.1 grams in sunflower seeds.


There’s less sugar in sunflower seeds than in miso, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 2.9 grams of fiber per portion, sunflower seeds is a better source of fiber than miso which sunflower seeds offers 1.5 grams per portion.

Sunflower Seeds vs Miso Fats

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

Total fat in sunflower seeds and miso:

  • Sunflower Seeds: 56.1 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 81% lower in saturated fats.

Miso and sunflower seeds contain 1 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Miso Vitamins Content

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

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

Sunflower Seeds 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.

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

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

Sunflower SeedsMiso
Vitamin A087 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.473 mg0.098 mg
Vitamin B2 (Riboflavin)0.507 mg0.233 mg
Vitamin B3 (Niacin)6.96 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.84 mg0.337 mg
Vitamin B6 (Pyroxidine)0.76 mg0.199 mg
Vitamin B9 (Folate)169 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E19.6 mg0.01 mg
Vitamin K1.2 µg29.3 µg

Sunflower 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 sunflower seeds and miso comparison focuses on their mineral content.

Sunflower 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.

Sunflower Seeds and miso contain the same amount of fluoride.

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

Sunflower SeedsMiso
Calcium78 mg57 mg
Copper1.83 mg0.42 mg
Iron5.21 mg2.49 mg
Magnesium358 mg48 mg
Manganese2.89 mg0.859 mg
Phosphorus750 mg159 mg
Potassium689 mg210 mg
Selenium80.4 µg7 µg
Sodium532 mg3730 mg
Zinc6 mg2.56 mg

The Final Word

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

Both sunflower 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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