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Miso vs. Tofu — In-Depth Nutrition Comparison

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How are Miso and Tofu different?

  • Miso is richer in Fiber, Vitamin B2, Zinc, and Vitamin B6, while Tofu is higher in Calcium, Selenium, Manganese, and Vitamin B1.
  • Miso covers your daily need of Sodium 161% more than Tofu.
  • Miso contains 2 times more Fiber than Tofu. Miso contains 5.4g of Fiber, while Tofu contains 2.3g.
  • Tofu is lower in Sodium.

Miso and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Miso vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
2
:
8
Tofu
Contains more Zinc +63.1%
Contains more Copper +11.1%
Contains more Calcium +1098.2%
Contains more Magnesium +20.8%
Contains more Phosphorus +19.5%
Contains more Potassium +12.9%
Contains less Sodium -99.6%
Contains more Manganese +37.5%
Contains more Selenium +148.6%
Equal in Iron - 2.66
Equal in Copper - 0.378
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Zinc +63.1%
Contains more Copper +11.1%
Contains more Calcium +1098.2%
Contains more Magnesium +20.8%
Contains more Phosphorus +19.5%
Contains more Potassium +12.9%
Contains less Sodium -99.6%
Contains more Manganese +37.5%
Contains more Selenium +148.6%
Equal in Iron - 2.66
Equal in Copper - 0.378

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Miso
7
:
4
Tofu
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +137.8%
Contains more Vitamin B5 +153.4%
Contains more Vitamin B6 +116.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +90.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.2%
Contains more Folate +52.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +137.8%
Contains more Vitamin B5 +153.4%
Contains more Vitamin B6 +116.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +90.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.2%
Contains more Folate +52.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
2
:
3
Tofu
Contains more Carbs +812.6%
Contains more Other +815%
Contains more Protein +35%
Contains more Fats +45.1%
Contains more Water +62.3%
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +812.6%
Contains more Other +815%
Contains more Protein +35%
Contains more Fats +45.1%
Contains more Water +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
1
:
2
Tofu
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +70.6%
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -18.7%
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +70.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Miso Tofu Opinion
Net carbs 19.97g 0.48g Miso
Protein 12.79g 17.27g Tofu
Fats 6.01g 8.72g Tofu
Carbs 25.37g 2.78g Miso
Calories 198kcal 144kcal Miso
Fructose 6g Miso
Sugar 6.2g Tofu
Fiber 5.4g 2.3g Miso
Calcium 57mg 683mg Tofu
Iron 2.49mg 2.66mg Tofu
Magnesium 48mg 58mg Tofu
Phosphorus 159mg 190mg Tofu
Potassium 210mg 237mg Tofu
Sodium 3728mg 14mg Tofu
Zinc 2.56mg 1.57mg Miso
Copper 0.42mg 0.378mg Miso
Manganese 0.859mg 1.181mg Tofu
Selenium 7µg 17.4µg Tofu
Vitamin A 87IU 166IU Tofu
Vitamin A RAE 4µg Miso
Vitamin E 0.01mg Miso
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.098mg 0.158mg Tofu
Vitamin B2 0.233mg 0.102mg Miso
Vitamin B3 0.906mg 0.381mg Miso
Vitamin B5 0.337mg 0.133mg Miso
Vitamin B6 0.199mg 0.092mg Miso
Folate 19µg 29µg Tofu
Vitamin B12 0.08µg 0µg Miso
Vitamin K 29.3µg Miso
Tryptophan 0.155mg 0.235mg Tofu
Threonine 0.479mg 0.785mg Tofu
Isoleucine 0.508mg 0.849mg Tofu
Leucine 0.82mg 1.392mg Tofu
Lysine 0.478mg 0.883mg Tofu
Methionine 0.129mg 0.211mg Tofu
Phenylalanine 0.486mg 0.835mg Tofu
Valine 0.547mg 0.87mg Tofu
Histidine 0.243mg 0.431mg Tofu
Saturated Fat 1.025g 1.261g Miso
Monounsaturated Fat 1.118g 1.925g Tofu
Polyunsaturated fat 2.884g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Miso
11%
Tofu
Minerals Daily Need Coverage Score
108%
Miso
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3714mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.236g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.