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  6. Tofu, extra firm, prepared with nigari vs. Miso

Tofu, extra firm, prepared with nigari vs. Miso — In-Depth Nutrition Comparison

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Differences between tofu, extra firm, prepared with nigari and miso

  • Tofu, extra firm, prepared with nigari has more calcium, selenium, and vitamin B5, while miso has more copper, vitamin K, fiber, vitamin B2, zinc, and vitamin B6.
  • Miso's daily need coverage for sodium is 162% higher.
  • Miso contains 5 times less calcium than tofu, extra firm, prepared with nigari. Tofu, extra firm, prepared with nigari contains 282mg of calcium, while miso contains 57mg.
  • The amount of sodium in tofu, extra firm, prepared with nigari is lower.

The food types used in this comparison are Tofu, extra firm, prepared with nigari and Miso.

Infographic

Tofu, extra firm, prepared with nigari vs Miso infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 85% 11% 77% 67% 29% 48% 0.52% 87% 71%
Miso
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more CalciumCalcium +394.7%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +37.1%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +22.1%
Contains more CopperCopper +110%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +43.2%
Contains more ManganeseManganese +29%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 12% 11% 4.5% 51% 19% 0% 7% 6.8% 18%
Miso
Miso
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin B5Vitamin B5 +150.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +104.2%
Contains more Vitamin B2Vitamin B2 +385.4%
Contains more Vitamin B3Vitamin B3 +275.9%
Contains more Vitamin B6Vitamin B6 +139.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +946.4%
Contains more FolateFolate +111.1%
Contains more CholineCholine +118.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 5% 82%
Protein: 9.98 g
Fats: 5.26 g
Carbs: 1.18 g
Water: 82.31 g
Other: 1.27 g
Miso
Miso
4
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
Contains more WaterWater +91.3%
Contains more ProteinProtein +28.2%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +2050%
Contains more OtherOther +908.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 27% 54%
Saturated fat: Sat. Fat 0.919 g
Monounsaturated fat: Mono. Fat 1.318 g
Polyunsaturated fat: Poly. Fat 2.657 g
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +17.9%
~equal in Polyunsaturated fat ~2.884g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, extra firm, prepared with nigari Miso
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

All nutrients comparison - raw data values

Nutrient Tofu, extra firm, prepared with nigari Miso DV% diff.
Sodium 4mg 3728mg 162%
Copper 0.2mg 0.42mg 24%
Calcium 282mg 57mg 23%
Vitamin K 2.8µg 29.3µg 22%
Fiber 1g 5.4g 18%
Vitamin B2 0.048mg 0.233mg 14%
Zinc 1.07mg 2.56mg 14%
Selenium 13µg 7µg 11%
Vitamin B5 0.844mg 0.337mg 10%
Vitamin B6 0.083mg 0.199mg 9%
Manganese 0.666mg 0.859mg 8%
Fructose 6g 8%
Carbs 1.18g 25.37g 8%
Choline 33mg 72.2mg 7%
Phosphorus 111mg 159mg 7%
Calories 83kcal 198kcal 6%
Iron 2.04mg 2.49mg 6%
Protein 9.98g 12.79g 6%
Vitamin B3 0.241mg 0.906mg 4%
Vitamin B1 0.048mg 0.098mg 4%
Vitamin B12 0µg 0.08µg 3%
Folate 9µg 19µg 3%
Magnesium 35mg 48mg 3%
Potassium 130mg 210mg 2%
Polyunsaturated fat 2.657g 2.884g 2%
Monounsaturated fat 1.318g 1.118g 1%
Fats 5.26g 6.01g 1%
Net carbs 0.18g 19.97g N/A
Sugar 0.71g 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0.01mg 0%
Saturated fat 0.919g 1.025g 0%
Tryptophan 0.135mg 0.155mg 0%
Threonine 0.453mg 0.479mg 0%
Isoleucine 0.49mg 0.508mg 0%
Leucine 0.804mg 0.82mg 0%
Lysine 0.51mg 0.478mg 0%
Methionine 0.122mg 0.129mg 0%
Phenylalanine 0.482mg 0.486mg 0%
Valine 0.503mg 0.547mg 0%
Histidine 0.249mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, extra firm, prepared with nigari Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
10%
Tofu, extra firm, prepared with nigari
23%
Miso
Minerals Daily Need Coverage Score
50%
Tofu, extra firm, prepared with nigari
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari is lower in Sugar (difference - 5.49g)
Which food contains less Sodium?
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari contains less Sodium (difference - 3724mg)
Which food is lower in Saturated fat?
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari is lower in Saturated fat (difference - 0.106g)
Which food is lower in glycemic index?
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari 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)

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. Tofu, extra firm, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174290/nutrients
  2. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.