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Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Miso — In-Depth Nutrition Comparison

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How are Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Miso different?

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is richer in Calcium, while Miso is higher in Copper, Vitamin K, Fiber, Zinc, Vitamin B2, Iron, Manganese, and Vitamin B6.
  • Miso covers your daily need of Sodium 162% more than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4 times more Calcium than Miso. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 201mg of Calcium, while Miso contains 57mg.
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sodium.

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Miso types were used in this article.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Miso infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
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 +252.6%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +41.4%
Contains more MagnesiumMagnesium +29.7%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +54.7%
Contains more CopperCopper +97.2%
Contains more ZincZinc +208.4%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +37.4%

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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
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% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B2Vitamin B2 +269.8%
Contains more Vitamin B3Vitamin B3 +797%
Contains more Vitamin B5Vitamin B5 +206.4%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1120.8%
Contains more CholineCholine +156.9%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
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 +92.8%
Contains more ProteinProtein +41.5%
Contains more FatsFats +44.1%
Contains more CarbsCarbs +790.2%
Contains more OtherOther +1168.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
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 -22.6%
Contains more Poly. FatPolyunsaturated fat +74.9%
~equal in Monounsaturated Fat ~1.118g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari) Miso Opinion
Calories 78kcal 198kcal Miso
Protein 9.04g 12.79g Miso
Fats 4.17g 6.01g Miso
Vitamin C 0.2mg 0mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Net carbs 1.95g 19.97g Miso
Carbs 2.85g 25.37g Miso
Magnesium 37mg 48mg Miso
Calcium 201mg 57mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 148mg 210mg Miso
Iron 1.61mg 2.49mg Miso
Sugar 0.6g 6.2g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fiber 0.9g 5.4g Miso
Copper 0.213mg 0.42mg Miso
Zinc 0.83mg 2.56mg Miso
Phosphorus 121mg 159mg Miso
Sodium 12mg 3728mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.01mg 0.01mg
Manganese 0.625mg 0.859mg Miso
Selenium 9.9µg 7µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B1 0.06mg 0.098mg Miso
Vitamin B2 0.063mg 0.233mg Miso
Vitamin B3 0.101mg 0.906mg Miso
Vitamin B5 0.11mg 0.337mg Miso
Vitamin B6 0.071mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 2.4µg 29.3µg Miso
Folate 19µg 19µg
Choline 28.1mg 72.2mg Miso
Saturated Fat 0.793g 1.025g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated Fat 1.127g 1.118g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Polyunsaturated fat 1.649g 2.884g Miso
Tryptophan 0.123mg 0.155mg Miso
Threonine 0.411mg 0.479mg Miso
Isoleucine 0.444mg 0.508mg Miso
Leucine 0.728mg 0.82mg Miso
Lysine 0.462mg 0.478mg Miso
Methionine 0.11mg 0.129mg Miso
Phenylalanine 0.437mg 0.486mg Miso
Valine 0.455mg 0.547mg Miso
Histidine 0.225mg 0.243mg Miso
Fructose 6g Miso
Omega-6 - Eicosadienoic acid 0.003g 0g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, firm, prepared with calcium sulfate and magnesium chloride (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
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
23%
Miso
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 3716mg)
Which food is lower in Saturated Fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/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.