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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
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% 1.6% 0.8% 0% 43% 12% 1.9% 8.4% 23% 0% 20% 20% 58%
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% 5.2% 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 +222.2%
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, fried Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu, fried Miso Opinion
Calories 270kcal 198kcal Tofu, fried
Protein 18.82g 12.79g Tofu, fried
Fats 20.18g 6.01g Tofu, fried
Net carbs 4.96g 19.97g Miso
Carbs 8.86g 25.37g Miso
Magnesium 60mg 48mg Tofu, fried
Calcium 372mg 57mg Tofu, fried
Potassium 146mg 210mg Miso
Iron 4.87mg 2.49mg Tofu, fried
Sugar 2.72g 6.2g Tofu, fried
Fiber 3.9g 5.4g Miso
Copper 0.398mg 0.42mg Miso
Zinc 1.99mg 2.56mg Miso
Phosphorus 287mg 159mg Tofu, fried
Sodium 16mg 3728mg Tofu, fried
Vitamin A 27IU 87IU Miso
Vitamin A 1µg 4µg Miso
Vitamin E 0.04mg 0.01mg Tofu, fried
Manganese 1.495mg 0.859mg Tofu, fried
Selenium 28.5µg 7µg Tofu, fried
Vitamin B1 0.17mg 0.098mg Tofu, fried
Vitamin B2 0.05mg 0.233mg Miso
Vitamin B3 0.1mg 0.906mg Miso
Vitamin B5 0.14mg 0.337mg Miso
Vitamin B6 0.099mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 7.8µg 29.3µg Miso
Folate 27µg 19µg Tofu, fried
Choline 106.3mg 72.2mg Tofu, fried
Saturated Fat 2.918g 1.025g Miso
Monounsaturated Fat 4.456g 1.118g Tofu, fried
Polyunsaturated fat 11.39g 2.884g Tofu, fried
Tryptophan 0.268mg 0.155mg Tofu, fried
Threonine 0.701mg 0.479mg Tofu, fried
Isoleucine 0.852mg 0.508mg Tofu, fried
Leucine 1.306mg 0.82mg Tofu, fried
Lysine 1.131mg 0.478mg Tofu, fried
Methionine 0.22mg 0.129mg Tofu, fried
Phenylalanine 0.837mg 0.486mg Tofu, fried
Valine 0.867mg 0.547mg Tofu, fried
Histidine 0.499mg 0.243mg Tofu, fried
Fructose 6g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, fried 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
14%
Tofu, fried
23%
Miso
Minerals Daily Need Coverage Score
101%
Tofu, fried
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu, fried
Tofu, fried is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Tofu, fried
Tofu, fried contains less Sodium (difference - 3712mg)
Which food is lower in glycemic index?
Tofu, fried
Tofu, fried is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, fried
Tofu, fried is cheaper (difference - $3.4)
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 1.893g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.