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  6. Tofu, fried vs. Miso

Tofu, fried vs. Miso — In-Depth Nutrition Comparison

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Differences between tofu, fried and miso

  • Tofu, fried has more selenium, calcium, iron, manganese, and phosphorus, while miso has more vitamin K, vitamin B2, and vitamin B6.
  • Miso's daily need coverage for sodium is 161% higher.
  • Miso contains 7 times less calcium than tofu, fried. Tofu, fried contains 372mg of calcium, while miso contains 57mg.
  • The amount of saturated fat in miso is lower.

The food types used in this comparison are Tofu, fried and Miso.

Infographic

Tofu, fried 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 43% 112% 13% 183% 133% 54% 123% 2.1% 195% 155%
Miso
Miso
2
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 MagnesiumMagnesium +25%
Contains more CalciumCalcium +552.6%
Contains more IronIron +95.6%
Contains more PhosphorusPhosphorus +80.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +74%
Contains more SeleniumSelenium +307.1%
Contains more PotassiumPotassium +43.8%
Contains more ZincZinc +28.6%
~equal in Copper ~0.42mg

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% 0.33% 0.8% 0% 43% 12% 1.9% 8.4% 23% 0% 20% 20% 58%
Miso
Miso
7
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 EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more FolateFolate +42.1%
Contains more CholineCholine +47.2%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +366%
Contains more Vitamin B3Vitamin B3 +806%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +101%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +275.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, fried Miso DV% diff.
Sodium 16mg 3728mg 161%
Polyunsaturated fat 11.39g 2.884g 57%
Selenium 28.5µg 7µg 39%
Calcium 372mg 57mg 32%
Iron 4.87mg 2.49mg 30%
Manganese 1.495mg 0.859mg 28%
Fats 20.18g 6.01g 22%
Vitamin K 7.8µg 29.3µg 18%
Phosphorus 287mg 159mg 18%
Vitamin B2 0.05mg 0.233mg 14%
Protein 18.82g 12.79g 12%
Saturated fat 2.918g 1.025g 9%
Monounsaturated fat 4.456g 1.118g 8%
Vitamin B6 0.099mg 0.199mg 8%
Fructose 6g 8%
Choline 106.3mg 72.2mg 6%
Carbs 8.86g 25.37g 6%
Vitamin B1 0.17mg 0.098mg 6%
Fiber 3.9g 5.4g 6%
Zinc 1.99mg 2.56mg 5%
Vitamin B3 0.1mg 0.906mg 5%
Calories 270kcal 198kcal 4%
Vitamin B5 0.14mg 0.337mg 4%
Magnesium 60mg 48mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 27µg 19µg 2%
Potassium 146mg 210mg 2%
Copper 0.398mg 0.42mg 2%
Net carbs 4.96g 19.97g N/A
Sugar 2.72g 6.2g N/A
Vitamin A 1µg 4µg 0%
Vitamin E 0.04mg 0.01mg 0%
Tryptophan 0.268mg 0.155mg 0%
Threonine 0.701mg 0.479mg 0%
Isoleucine 0.852mg 0.508mg 0%
Leucine 1.306mg 0.82mg 0%
Lysine 1.131mg 0.478mg 0%
Methionine 0.22mg 0.129mg 0%
Phenylalanine 0.837mg 0.486mg 0%
Valine 0.867mg 0.547mg 0%
Histidine 0.499mg 0.243mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 20% 9% 51%
Protein: 18.82 g
Fats: 20.18 g
Carbs: 8.86 g
Water: 50.52 g
Other: 1.62 g
Miso
Miso
2
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 ProteinProtein +47.1%
Contains more FatsFats +235.8%
Contains more WaterWater +17.4%
Contains more CarbsCarbs +186.3%
Contains more OtherOther +690.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.918 g
Monounsaturated fat: Mono. Fat 4.456 g
Polyunsaturated fat: Poly. Fat 11.39 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 more Mono. FatMonounsaturated fat +298.6%
Contains more Poly. FatPolyunsaturated fat +294.9%
Contains less Sat. FatSaturated fat -64.9%

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, fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/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.