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 for 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.
- Tofu has a lower glycemic index (15) than miso (61).
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 more MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +73.6% |
| Contains more CopperCopper | +117.6% |
| Contains more ZincZinc | +220% |
| Contains more PhosphorusPhosphorus | +63.9% |
| Contains more ManganeseManganese | +42% |
| Contains more CalciumCalcium | +514% |
| Contains more IronIron | +115.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21% |
| Contains more Vitamin B2Vitamin B2 | +348.1% |
| Contains more Vitamin B3Vitamin B3 | +364.6% |
| Contains more Vitamin B5Vitamin B5 | +395.6% |
| Contains more Vitamin B6Vitamin B6 | +323.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1120.8% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +150.7% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.3% |
| Contains more FatsFats | +25.7% |
| Contains more CarbsCarbs | +1256.7% |
| Contains more OtherOther | +1679.2% |
| Contains more WaterWater | +96.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.6% |
~equal in
Monounsaturated fat
~1.056g
~equal in
Polyunsaturated fat
~2.699g
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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DV% diff. |
| Sodium | 3728mg | 7mg | 162% |
| Iron | 2.49mg | 5.36mg | 36% |
| Calcium | 57mg | 350mg | 29% |
| Copper | 0.42mg | 0.193mg | 25% |
| Vitamin K | 29.3µg | 2.4µg | 22% |
| Fiber | 5.4g | 0.3g | 20% |
| Zinc | 2.56mg | 0.8mg | 16% |
| Vitamin B2 | 0.233mg | 0.052mg | 14% |
| Vitamin B6 | 0.199mg | 0.047mg | 12% |
| Manganese | 0.859mg | 0.605mg | 11% |
| Protein | 12.79g | 8.08g | 9% |
| Phosphorus | 159mg | 97mg | 9% |
| Choline | 72.2mg | 28.8mg | 8% |
| Fructose | 6g | 8% | |
| Carbs | 25.37g | 1.87g | 8% |
| Calories | 198kcal | 76kcal | 6% |
| Vitamin B5 | 0.337mg | 0.068mg | 5% |
| Magnesium | 48mg | 30mg | 4% |
| Vitamin B3 | 0.906mg | 0.195mg | 4% |
| Potassium | 210mg | 121mg | 3% |
| Selenium | 7µg | 8.9µg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Saturated fat | 1.025g | 0.691g | 2% |
| Fats | 6.01g | 4.78g | 2% |
| Polyunsaturated fat | 2.884g | 2.699g | 1% |
| Folate | 19µg | 15µg | 1% |
| Vitamin B1 | 0.098mg | 0.081mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 19.97g | 1.57g | N/A |
| Sugar | 6.2g | 0.62g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Monounsaturated fat | 1.118g | 1.056g | 0% |
| Tryptophan | 0.155mg | 0.12mg | 0% |
| Threonine | 0.479mg | 0.402mg | 0% |
| Isoleucine | 0.508mg | 0.435mg | 0% |
| Leucine | 0.82mg | 0.713mg | 0% |
| Lysine | 0.478mg | 0.452mg | 0% |
| Methionine | 0.129mg | 0.108mg | 0% |
| Phenylalanine | 0.486mg | 0.428mg | 0% |
| Valine | 0.547mg | 0.446mg | 0% |
| Histidine | 0.243mg | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
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?
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The foods are relatively equal in Cholesterol (0 mg)