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White rice vs Miso: How Do They Compare?

This article explains the key similarities and differences between white rice and miso, foods from the grains and legumes food groups. Read on to learn more about the white rice vs miso comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 21, 2023.

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

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).


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).

White rice 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 white rice vs miso.

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

White riceMiso
Energy360 kcal198 kcal
Carbs79.3 g25.4 g
Sugar1.88 g6.2 g
Fiber3.3 g5.4 g
Protein6.61 g12.8 g
Fat0.58 g6.01 g
Saturated Fat0.158 g1.02 g

White rice 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 white rice for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both white rice 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.

White rice vs Miso Protein

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

Miso offers around 48% more protein than white rice.

Miso has 12.8 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White rice 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 white rice and miso.

The total amount of carbohydrates is around 68% higher in white rice than in miso. It have 79.3 grams per 100 grams, compared to 25.4 grams in miso.

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

One handful of white rice (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 white rice and miso.

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

With 1.5 grams of fiber per portion, miso is a better source of fiber than white rice which offers 0.9 grams per portion.

White rice vs Miso Fats

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

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

Total fat in white rice and miso:

  • White rice: 0.6 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, white rice is 80% lower in saturated fats.

White rice and miso contain 0.2 grams and 1 grams of saturated fat per 100 grams, respectively.

White rice vs Miso Vitamins Content

This section will discuss the vitamin content of white rice and miso.

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

White rice has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), and vitamin K.

However, miso has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

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

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

White riceMiso
Vitamin A62 IU87 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.07 mg0.098 mg
Vitamin B2 (Riboflavin)0.048 mg0.233 mg
Vitamin B3 (Niacin)1.6 mg0.906 mg
Vitamin B5 (Pantothenic acid)1.34 mg0.337 mg
Vitamin B6 (Pyroxidine)0.145 mg0.199 mg
Vitamin B9 (Folate)9 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.37 mg0.01 mg
Vitamin K0.5 µg29.3 µg

White rice 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 white rice and miso comparison focuses on their mineral content.

White rice is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than miso.

On the other hand, miso is a higher amount of manganese, and selenium.

White rice and miso contain the same amount of fluoride.

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

White riceMiso
Calcium9 mg57 mg
Copper0.11 mg0.42 mg
Iron0.8 mg2.49 mg
Magnesium35 mg48 mg
Manganese1.1 mg0.859 mg
Phosphorus108 mg159 mg
Potassium86 mg210 mg
Selenium78.8 µg7 µg
Sodium1 mg3730 mg
Zinc1.16 mg2.56 mg

The Final Word

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

Both white rice 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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