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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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