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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.98 g
Fats:
5.26 g
Carbs:
1.18 g
Water:
82.31 g
Other:
1.27 g
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
Saturated Fat:
Sat. Fat
0.919 g
Monounsaturated Fat:
Mono. Fat
1.318 g
Polyunsaturated fat:
Poly. Fat
2.657 g
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.
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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 |
| Calories | 83kcal | 198kcal |
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| Protein | 9.98g | 12.79g |
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| Fats | 5.26g | 6.01g |
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| Net carbs | 0.18g | 19.97g |
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| Carbs | 1.18g | 25.37g |
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| Magnesium | 35mg | 48mg |
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| Calcium | 282mg | 57mg |
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| Potassium | 130mg | 210mg |
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| Iron | 2.04mg | 2.49mg |
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| Sugar | 0.71g | 6.2g |
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| Fiber | 1g | 5.4g |
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| Copper | 0.2mg | 0.42mg |
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| Zinc | 1.07mg | 2.56mg |
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| Phosphorus | 111mg | 159mg |
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| Sodium | 4mg | 3728mg |
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| Vitamin A | 0IU | 87IU |
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| Vitamin A | 0µg | 4µg |
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| Vitamin E | 0.01mg | 0.01mg | |
| Manganese | 0.666mg | 0.859mg |
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| Selenium | 13µg | 7µg |
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| Vitamin B1 | 0.048mg | 0.098mg |
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| Vitamin B2 | 0.048mg | 0.233mg |
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| Vitamin B3 | 0.241mg | 0.906mg |
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| Vitamin B5 | 0.844mg | 0.337mg |
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| Vitamin B6 | 0.083mg | 0.199mg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 2.8µg | 29.3µg |
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| Folate | 9µg | 19µg |
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| Choline | 33mg | 72.2mg |
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| Saturated Fat | 0.919g | 1.025g |
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| Monounsaturated Fat | 1.318g | 1.118g |
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| Polyunsaturated fat | 2.657g | 2.884g |
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| Tryptophan | 0.135mg | 0.155mg |
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| Threonine | 0.453mg | 0.479mg |
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| Isoleucine | 0.49mg | 0.508mg |
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| Leucine | 0.804mg | 0.82mg |
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| Lysine | 0.51mg | 0.478mg |
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| Methionine | 0.122mg | 0.129mg |
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| Phenylalanine | 0.482mg | 0.486mg |
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| Valine | 0.503mg | 0.547mg |
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| Histidine | 0.249mg | 0.243mg |
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| Fructose | 6g |
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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
10%
23%
Minerals Daily Need Coverage Score
50%
108%
Comparison summary
Which food is lower in Sugar?
Tofu, extra firm, prepared with nigari is lower in Sugar (difference - 5.49g)
Which food contains less Sodium?
Tofu, extra firm, prepared with nigari contains less Sodium (difference - 3724mg)
Which food is lower in Saturated Fat?
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 is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, extra firm, prepared with nigari 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)