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Miso vs Tofu - In-Depth Nutrition Comparison

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How are Miso and Tofu different?

  • Miso is higher in Copper, Vitamin K, Fiber, Zinc, Vitamin B2, Vitamin B6, and Manganese, however Tofu is richer in Iron, and Calcium.
  • Daily need coverage for Sodium from Miso is 162% higher.
  • Miso contains 18 times more Fiber than Tofu. While Miso contains 5.4g of Fiber, Tofu contains only 0.3g.
  • Tofu has less Sodium.

Miso and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Miso
5
:
3
Tofu
Contains more Potassium +73.6%
Contains more Magnesium +60%
Contains more Copper +117.6%
Contains more Zinc +220%
Contains more Phosphorus +63.9%
Contains more Iron +115.3%
Contains more Calcium +514%
Contains less Sodium -99.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 94% 18% 19% 35% 140% 70% 69% 487%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +73.6%
Contains more Magnesium +60%
Contains more Copper +117.6%
Contains more Zinc +220%
Contains more Phosphorus +63.9%
Contains more Iron +115.3%
Contains more Calcium +514%
Contains less Sodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Miso
9
:
1
Tofu
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +395.6%
Contains more Vitamin B6 +323.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Equal in Vitamin A - 85
Equal in Vitamin E - 0.01
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6% 1% 0% 25% 54% 17% 21% 46% 10% 74% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +395.6%
Contains more Vitamin B6 +323.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Equal in Vitamin A - 85
Equal in Vitamin E - 0.01

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
22
Miso
6
Tofu
Mineral Summary Score
116
Miso
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
77%
Miso
48%
Tofu
Carbohydrates
25%
Miso
2%
Tofu
Fats
28%
Miso
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Miso Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3721mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.334g)
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?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Miso Tofu Opinion
Calories 198 76 Miso
Protein 12.79 8.08 Miso
Fats 6.01 4.78 Miso
Vitamin C 0 0.1 Tofu
Carbs 25.37 1.87 Miso
Cholesterol 0 0
Vitamin D 0 0
Iron 2.49 5.36 Tofu
Calcium 57 350 Tofu
Potassium 210 121 Miso
Magnesium 48 30 Miso
Sugar 6.2 0.62 Tofu
Fiber 5.4 0.3 Miso
Copper 0.42 0.193 Miso
Zinc 2.56 0.8 Miso
Starch
Phosphorus 159 97 Miso
Sodium 3728 7 Tofu
Vitamin A 87 85 Miso
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.098 0.081 Miso
Vitamin B2 0.233 0.052 Miso
Vitamin B3 0.906 0.195 Miso
Vitamin B5 0.337 0.068 Miso
Vitamin B6 0.199 0.047 Miso
Vitamin B12 0.08 0 Miso
Vitamin K 29.3 2.4 Miso
Folate 19 15 Miso
Trans Fat 0 0
Saturated Fat 1.025 0.691 Tofu
Monounsaturated Fat 1.118 1.056 Miso
Polyunsaturated fat 2.884 2.699 Miso
Tryptophan 0.155 0.12 Miso
Threonine 0.479 0.402 Miso
Isoleucine 0.508 0.435 Miso
Leucine 0.82 0.713 Miso
Lysine 0.478 0.452 Miso
Methionine 0.129 0.108 Miso
Phenylalanine 0.486 0.428 Miso
Valine 0.547 0.446 Miso
Histidine 0.243 0.221 Miso
Fructose 6 Miso

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/172476/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.