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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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.
Contains
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Magnesium
+60%
Contains
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Phosphorus
+63.9%
Contains
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Potassium
+73.6%
Contains
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Zinc
+220%
Contains
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Copper
+117.6%
Contains
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Manganese
+42%
Contains
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Calcium
+514%
Contains
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Iron
+115.3%
Contains
less
Sodium
-99.8%
Contains
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Selenium
+27.1%
Contains
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Magnesium
+60%
Contains
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Phosphorus
+63.9%
Contains
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Potassium
+73.6%
Contains
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Zinc
+220%
Contains
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Copper
+117.6%
Contains
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Manganese
+42%
Contains
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Calcium
+514%
Contains
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Iron
+115.3%
Contains
less
Sodium
-99.8%
Contains
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Selenium
+27.1%
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.
:
Contains
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Vitamin B1
+21%
Contains
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Vitamin B2
+348.1%
Contains
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Vitamin B3
+364.6%
Contains
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Vitamin B5
+395.6%
Contains
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Vitamin B6
+323.4%
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Folate
+26.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1120.8%
Contains
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Vitamin C
+∞%
Equal in Vitamin A - 85
Equal in Vitamin E - 0.01
Contains
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Vitamin B1
+21%
Contains
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Vitamin B2
+348.1%
Contains
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Vitamin B3
+364.6%
Contains
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Vitamin B5
+395.6%
Contains
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Vitamin B6
+323.4%
Contains
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Folate
+26.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1120.8%
Contains
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Vitamin C
+∞%
Equal in Vitamin A - 85
Equal in Vitamin E - 0.01
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.3%
Contains
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Fats
+25.7%
Contains
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Carbs
+1256.7%
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Other
+1679.2%
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Water
+96.5%
Contains
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Protein
+58.3%
Contains
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Fats
+25.7%
Contains
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Carbs
+1256.7%
Contains
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Other
+1679.2%
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Water
+96.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-32.6%
Equal in Monounsaturated Fat - 1.056
Equal in Polyunsaturated fat - 2.699
Contains
less
Saturated Fat
-32.6%
Equal in Monounsaturated Fat - 1.056
Equal in Polyunsaturated fat - 2.699
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.97g | 1.57g |
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| Protein | 12.79g | 8.08g |
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| Fats | 6.01g | 4.78g |
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| Carbs | 25.37g | 1.87g |
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| Calories | 198kcal | 76kcal |
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| Fructose | 6g |
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| Sugar | 6.2g | 0.62g |
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| Fiber | 5.4g | 0.3g |
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| Calcium | 57mg | 350mg |
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| Iron | 2.49mg | 5.36mg |
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| Magnesium | 48mg | 30mg |
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| Phosphorus | 159mg | 97mg |
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| Potassium | 210mg | 121mg |
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| Sodium | 3728mg | 7mg |
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| Zinc | 2.56mg | 0.8mg |
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| Copper | 0.42mg | 0.193mg |
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| Manganese | 0.859mg | 0.605mg |
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| Selenium | 7µg | 8.9µg |
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| Vitamin A | 87IU | 85IU |
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| Vitamin A RAE | 4µg |
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| Vitamin E | 0.01mg | 0.01mg | |
| Vitamin C | 0mg | 0.1mg |
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| Vitamin B1 | 0.098mg | 0.081mg |
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| Vitamin B2 | 0.233mg | 0.052mg |
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| Vitamin B3 | 0.906mg | 0.195mg |
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| Vitamin B5 | 0.337mg | 0.068mg |
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| Vitamin B6 | 0.199mg | 0.047mg |
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| Folate | 19µg | 15µg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 29.3µg | 2.4µg |
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| Tryptophan | 0.155mg | 0.12mg |
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| Threonine | 0.479mg | 0.402mg |
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| Isoleucine | 0.508mg | 0.435mg |
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| Leucine | 0.82mg | 0.713mg |
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| Lysine | 0.478mg | 0.452mg |
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| Methionine | 0.129mg | 0.108mg |
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| Phenylalanine | 0.486mg | 0.428mg |
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| Valine | 0.547mg | 0.446mg |
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| Histidine | 0.243mg | 0.221mg |
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| Saturated Fat | 1.025g | 0.691g |
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| Monounsaturated Fat | 1.118g | 1.056g |
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| Polyunsaturated fat | 2.884g | 2.699g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
108%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3721mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)