Lentils vs. Miso
Nutrition comparison of Cooked Lentils and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and miso:
- Both lentils and miso are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 71% less sugar than miso.
- Miso has more riboflavin and Vitamin B12, however, lentil contains more folate.
- Miso is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and miso are high in calories. Miso has 71% more calories than lentil - lentil has 116 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, lentils is heavier in protein, heavier in carbs and much lighter in fat compared to miso per calorie. Lentils has a macronutrient ratio of 30:67:3 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Miso | |
|---|---|---|
| Protein | 30% | 25% |
| Carbohydrates | 67% | 49% |
| Fat | 3% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and miso contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Both lentils and miso are high in dietary fiber. Lentil has 46% more dietary fiber than miso - lentil has 7.9g of dietary fiber per 100 grams and miso has 5.4g of dietary fiber.
sugar
Lentil has 71% less sugar than miso - lentil has 1.8g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Both lentils and miso are high in protein. Miso has 42% more protein than lentil - lentil has 9g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Lentils and miso contain similar amounts of saturated fat - lentil has 0.05g of saturated fat per 100 grams and miso has 1g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than miso - lentil has 1.5mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Miso and lentils contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and miso contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 16 times more Vitamin K than lentil - lentil has 1.7ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Miso has more riboflavin and Vitamin B12, however, lentil contains more folate. Both lentils and miso contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Lentils | Miso | |
|---|---|---|
| Thiamin | 0.169 MG | 0.098 MG |
| Riboflavin | 0.073 MG | 0.233 MG |
| Niacin | 1.06 MG | 0.906 MG |
| Pantothenic acid | 0.638 MG | 0.337 MG |
| Vitamin B6 | 0.178 MG | 0.199 MG |
| Folate | 181 UG | 19 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Miso is a great source of calcium and it has 200% more calcium than lentil - lentil has 19mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Both lentils and miso are high in iron. Lentil has 34% more iron than miso - lentil has 3.3mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both lentils and miso are high in potassium. Lentil has 76% more potassium than miso - lentil has 369mg of potassium per 100 grams and miso has 210mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Miso | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.405 G |
| Total | 0.037 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than lentil per 100 grams.
| Lentils | Miso | |
|---|---|---|
| linoleic acid | 0.137 G | 2.479 G |
| Total | 0.137 G | 2.479 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Lentils g
()
|
Daily Values (%) |
Miso g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or miso contain more calories in 100 grams?Both lentils and miso are high in calories. Miso has 70% more calories than lentil - lentil has 116 calories in 100g and miso has 198 calories.
Does lentils or miso have more carbohydrates?
By weight, lentils and miso contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and miso has 25.4g of carbohydrates.
Does lentils or miso contain more iron?
Both lentils and miso are high in iron. Lentil has 30% more iron than miso - lentil has 3.3mg of iron in 100 grams and miso has 2.5mg of iron.
Does lentils or miso contain more potassium?
Both lentils and miso are high in potassium. Lentil has 80% more potassium than miso - lentil has 369mg of potassium in 100 grams and miso has 210mg of potassium.