Miso vs. Cashews
Nutrition comparison of Miso and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and cashews:
- Both cashews and miso are high in calories, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, miso contains more riboflavin and Vitamin B12.
- Miso has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than miso.
- Miso is a great source of calcium.
USDA sources for nutritional information: Miso (Miso) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and miso are high in calories. Cashew has 179% more calories than miso - cashew has 553 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, miso is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Miso has a macronutrient ratio of 25:49:26 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Cashews | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | 49% | 21% |
| Fat | 26% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashews and miso contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Both cashews and miso are high in dietary fiber. Miso has 64% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and miso has 5.4g of dietary fiber.
sugar
Cashews and miso contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Both cashews and miso are high in protein. Cashew has 42% more protein than miso - cashew has 18.2g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Cashew is high in saturated fat and miso has 87% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and miso has 1g of saturated fat.
Vitamins
Vitamin C
Cashews and miso contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Miso and cashews contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and miso contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Cashews and miso contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, miso contains more riboflavin and Vitamin B12. Both miso and cashews contain significant amounts of niacin and folate.
| Miso | Cashews | |
|---|---|---|
| Thiamin | 0.098 MG | 0.423 MG |
| Riboflavin | 0.233 MG | 0.058 MG |
| Niacin | 0.906 MG | 1.062 MG |
| Pantothenic acid | 0.337 MG | 0.864 MG |
| Vitamin B6 | 0.199 MG | 0.417 MG |
| Folate | 19 UG | 25 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Miso is a great source of calcium and it has 54% more calcium than cashew - cashew has 37mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Both cashews and miso are high in iron. Cashew has 168% more iron than miso - cashew has 6.7mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both cashews and miso are high in potassium. Cashew has 214% more potassium than miso - cashew has 660mg of potassium per 100 grams and miso has 210mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, miso has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than miso per 100 grams.
| Miso | Cashews | |
|---|---|---|
| beta-carotene | 52 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Miso | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.062 G |
| Total | 0.405 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than miso per 100 grams.
| Miso | Cashews | |
|---|---|---|
| linoleic acid | 2.479 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 2.479 G | 8.048 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.
Miso g
()
|
Daily Values (%) |
Cashews 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 cashews or miso contain more calories in 100 grams?Both cashews and miso are high in calories. Cashew has 180% more calories than miso - cashew has 553 calories in 100g and miso has 198 calories.
Does cashews or miso have more carbohydrates?
By weight, cashews and miso contain similar amounts of carbs - cashew has 30.2g of carbs for 100g and miso has 25.4g of carbohydrates.
Does cashews or miso contain more iron?
Both cashews and miso are high in iron. Cashew has 170% more iron than miso - cashew has 6.7mg of iron in 100 grams and miso has 2.5mg of iron.
Does cashews or miso contain more potassium?
Both cashews and miso are high in potassium. Cashew has 210% more potassium than miso - cashew has 660mg of potassium in 100 grams and miso has 210mg of potassium.