Teff vs Miso: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on February 9, 2023.

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


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of 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).

Teff 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 teff vs miso.

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

Energy367 kcal198 kcal
Carbs73.13 g25.4 g
Sugar1.84 g6.2 g
Fiber8 g5.4 g
Protein13.3 g12.8 g
Fat2.38 g6.01 g
Saturated Fat0.449 g1.02 g

Teff 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 teff for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff 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.

Teff vs Miso Protein

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

Teff offers around 4% more protein than miso.

Teff has 13.3 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Teff 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 teff and miso.

The total amount of carbohydrates is around 65% higher in teff than in miso. It have 73.1 grams per 100 grams, compared to 25.4 grams in miso.

There’s less sugar in teff than in miso, 71% precisely.

One handful of teff (28 grams) contains 0.5 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 2.2 grams of fiber per portion, teff is a better source of fiber than miso which teff offers 1.5 grams per portion.

Teff vs Miso Fats

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

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

Total fat in teff and miso:

  • Teff: 2.4 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, teff is 60% lower in saturated fats.

Teff and miso contain 0.4 grams and 1 grams of saturated fat per 100 grams, respectively.

Teff vs Miso Vitamins Content

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

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

Teff has a higher amount of vitamin A, vitamin B9 (Folate), 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), and vitamin E.

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

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

Vitamin A9 IU87 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.39 mg0.098 mg
Vitamin B2 (Riboflavin)0.27 mg0.233 mg
Vitamin B3 (Niacin)3.363 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.942 mg0.337 mg
Vitamin B6 (Pyroxidine)0.482 mg0.199 mg
Vitamin B9 (Folate)019 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.08 mg0.01 mg
Vitamin K1.9 µg29.3 µg

Teff 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 teff and miso comparison focuses on their mineral content.

Teff is a better source of selenium, and sodium than miso.

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

Teff and miso contain the same amount of fluoride.

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

Calcium180 mg57 mg
Copper0.81 mg0.42 mg
Iron7.63 mg2.49 mg
Magnesium184 mg48 mg
Manganese9.24 mg0.859 mg
Phosphorus429 mg159 mg
Potassium427 mg210 mg
Selenium4.4 µg7 µg
Sodium12 mg3730 mg
Zinc3.63 mg2.56 mg

The Final Word

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

Both teff 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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