Which has more protein, Miso or Beans, adzuki, mature seeds, canned, sweetened?

Miso has more protein at 12.8g per 100g, compared to 3.80g for Beans, adzuki, mature seeds, canned, sweetened.

Which has more calories, Miso or Beans, adzuki, mature seeds, canned, sweetened?

Beans, adzuki, mature seeds, canned, sweetened has more calories at 237 kcal per 100g, compared to 198 kcal for Miso.

Is Miso healthier than Beans, adzuki, mature seeds, canned, sweetened?

Based on vitamin and mineral density, Miso scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Miso vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Miso is higher in more vitamins & minerals

Calories (kcal)

Miso 198

Beans 237

Protein (g)

Miso 12.8

Beans 3.80

Carbs (g)

Miso 25.4

Beans 55.0

Fat (g)

Miso 6.01

Beans 0.030

Fiber (g)

Miso 5.40

Beans —

Quick answers

Which has more protein?

Miso — 12.8g vs 3.80g per 100g.

Which has fewer calories?

Miso — 198 vs 237 kcal per 100g.

Which is more nutrient-dense?

Miso scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Miso	Beans	Diff
Energy
Energy	198 kcal	237 kcal	-16%
Macronutrients
Water	43.0 g	40.6 g	+6%
Protein	12.8 g	3.80 g	+237%
Total lipid (fat)	6.01 g	0.030 g	+19933%
Carbohydrate, by difference	25.4 g	55.0 g	-54%
Fiber, total dietary	5.40 g	—
Fats & Fatty Acids
Fatty acids, total saturated	1.02 g	0.011 g	+9218%
Fatty acids, total monounsaturated	1.12 g	0.003 g	+37167%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.098 mg	0.101 mg	-3%
Riboflavin (Vitamin B2)	0.233 mg	0.056 mg	+316%
Niacin (Vitamin B3)	0.906 mg	0.631 mg	+44%
Pantothenic acid (Vitamin B5)	0.337 mg	0.378 mg	-11%
Vitamin B-6 — Pyridoxine	0.199 mg	0.084 mg	+137%
Biotin (Vitamin B7)	19.0 ug	107 ug	-82%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	72.2 mg	—
Vitamin B-12 — Cobalamin	0.080 ug	0 ug
Vitamin A, RAE	4.00 ug	0 ug
Carotene, beta	52.0 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	0.010 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	57.0 mg	22.0 mg	+159%
Iron, Fe	2.49 mg	1.13 mg	+120%
Magnesium, Mg	48.0 mg	31.0 mg	+55%
Phosphorus, P	159 mg	74.0 mg	+115%
Potassium, K	210 mg	119 mg	+76%
Sodium, Na	3728 mg	218 mg	+1610%
Zinc, Zn	2.56 mg	1.56 mg	+64%
Copper, Cu	0.420 mg	0.265 mg	+58%
Manganese, Mn	0.859 mg	0.504 mg	+70%
Selenium, Se	7.00 ug	3.20 ug	+119%
Other Nutrients
Energy	828 kj	992 kj	-17%
Ash	12.8 g	0.580 g	+2109%
Total Sugars	6.20 g	—
Sucrose	0 g	—
Glucose	0 g	—
Fructose	6.00 g	—
Lactose	0 g	—
Maltose	0.200 g	—
Galactose	0 g	—
Folic acid (Vitamin B9 — synthetic)	19.0 ug	107 ug	-82%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	19.0 ug	107 ug	-82%
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	—
Vitamin A, IU	87.0 IU	5.00 IU	+1640%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	0 ug	—
Vitamin E, added	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	29.3 ug	—
SFA 4:0 (Butyric acid)	0 g	—
SFA 6:0 (Caproic acid)	0 g	—
SFA 8:0 (Caprylic acid)	0 g	—
SFA 10:0 (Capric acid)	0 g	—
SFA 12:0 (Lauric acid)	0 g	—
SFA 13:0 (Tridecanoic acid)	0 g	—
SFA 14:0 (Myristic acid)	0.015 g	—
SFA 15:0 (Pentadecanoic acid)	0 g	—
SFA 16:0 (Palmitic acid)	0.750 g	—
SFA 17:0 (Margaric acid)	0.010 g	—
SFA 18:0 (Stearic acid)	0.200 g	—
SFA 20:0 (Arachidic acid)	0 g	—
SFA 22:0 (Behenic acid)	0.050 g	—
SFA 24:0 (Lignoceric acid)	0 g	—
MUFA 14:1 (Myristoleic acid)	0 g	—
MUFA 15:1 (Pentadecenoic acid)	0.020 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	—
MUFA 17:1 (Heptadecenoic acid)	0.030 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	1.04 g	0.003 g	+34667%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.025 g	—
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	2.88 g	0.006 g	+47967%
PUFA 18:2 (Omega-6, Linoleic acid)	2.48 g	0.006 g	+41217%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.405 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	—
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	—
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	—
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	—
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	—
Tryptophan (EAA)	0.155 g	0.036 g	+331%
Threonine (EAA)	0.479 g	0.129 g	+271%
Isoleucine (EAA, BCAA)	0.508 g	0.151 g	+236%
Leucine (EAA, BCAA)	0.820 g	0.319 g	+157%
Lysine (EAA)	0.478 g	0.286 g	+67%
Methionine (EAA)	0.129 g	0.040 g	+222%
Cystine (conditionally essential)	0 g	0.035 g	-100%
Phenylalanine (EAA)	0.486 g	0.201 g	+142%
Tyrosine (conditionally essential)	0.352 g	0.113 g	+212%
Valine (EAA, BCAA)	0.547 g	0.196 g	+179%
Arginine (conditionally essential)	0.784 g	0.246 g	+219%
Histidine (EAA)	0.243 g	0.100 g	+143%
Alanine	0.500 g	0.222 g	+125%
Aspartic acid	1.17 g	0.451 g	+160%
Glutamic acid	1.91 g	0.593 g	+223%
Glycine (conditionally essential)	0.447 g	0.145 g	+208%
Proline (conditionally essential)	0.619 g	0.167 g	+271%
Serine	0.601 g	0.187 g	+221%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
Daidzein	16.4 mg	—
Genistein	23.2 mg	—
Isoflavones
Total isoflavones	41.4 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Miso nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1610% in Miso Riboflavin (Vitamin B2) +316% in Miso Protein +237% in Miso Calcium, Ca +159% in Miso

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.