Tofu, hard, prepared with nigari vs. Miso — In-Depth Nutrition Comparison
Compare
Important differences between tofu, hard, prepared with nigari and miso
- Tofu, hard, prepared with nigari has more calcium, selenium, phosphorus, and manganese; however, miso is richer in fiber, vitamin B6, vitamin B2, copper, and zinc.
- Miso's daily need coverage for sodium is 162% more.
- Tofu, hard, prepared with nigari contains 6 times more calcium than miso. Tofu, hard, prepared with nigari contains 345mg of calcium, while miso contains 57mg.
- Tofu, hard, prepared with nigari contains less sodium.
The food varieties used in the comparison are Tofu, hard, prepared with nigari and 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.
| Contains more CalciumCalcium | +505.3% |
| Contains more PhosphorusPhosphorus | +45.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +22.5% |
| Contains more SeleniumSelenium | +140% |
| Contains more PotassiumPotassium | +43.8% |
| Contains more CopperCopper | +28% |
| Contains more ZincZinc | +54.2% |
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 CVitamin C | +∞% |
| Contains more FolateFolate | +15.8% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +202.6% |
| Contains more Vitamin B3Vitamin B3 | +41.8% |
| Contains more Vitamin B5Vitamin B5 | +810.8% |
| Contains more Vitamin B6Vitamin B6 | +410.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.68 g
Fats:
9.99 g
Carbs:
4.39 g
Water:
71.12 g
Other:
1.82 g
Protein:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
| Contains more FatsFats | +66.2% |
| Contains more WaterWater | +65.3% |
| Contains more CarbsCarbs | +477.9% |
| Contains more OtherOther | +603.8% |
~equal in
Protein
~12.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.445 g
Monounsaturated fat:
Mono. Fat
2.205 g
Polyunsaturated fat:
Poly. Fat
5.638 g
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 | +97.2% |
| Contains more Poly. FatPolyunsaturated fat | +95.5% |
| Contains less Sat. FatSaturated fat | -29.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 2mg | 3728mg | 162% |
| Calcium | 345mg | 57mg | 29% |
| Vitamin K | 29.3µg | 24% | |
| Fiber | 0.6g | 5.4g | 19% |
| Polyunsaturated fat | 5.638g | 2.884g | 18% |
| Selenium | 16.8µg | 7µg | 18% |
| Choline | 72.2mg | 13% | |
| Vitamin B2 | 0.077mg | 0.233mg | 12% |
| Vitamin B6 | 0.039mg | 0.199mg | 12% |
| Copper | 0.328mg | 0.42mg | 10% |
| Phosphorus | 231mg | 159mg | 10% |
| Manganese | 1.052mg | 0.859mg | 8% |
| Fructose | 6g | 8% | |
| Zinc | 1.66mg | 2.56mg | 8% |
| Carbs | 4.39g | 25.37g | 7% |
| Fats | 9.99g | 6.01g | 6% |
| Vitamin B5 | 0.037mg | 0.337mg | 6% |
| Vitamin B1 | 0.042mg | 0.098mg | 5% |
| Monounsaturated fat | 2.205g | 1.118g | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Calories | 145kcal | 198kcal | 3% |
| Iron | 2.75mg | 2.49mg | 3% |
| Saturated fat | 1.445g | 1.025g | 2% |
| Vitamin B3 | 0.639mg | 0.906mg | 2% |
| Potassium | 146mg | 210mg | 2% |
| Folate | 22µg | 19µg | 1% |
| Magnesium | 53mg | 48mg | 1% |
| Protein | 12.68g | 12.79g | 0% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 3.79g | 19.97g | N/A |
| Sugar | 6.2g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 4µg | 0% | |
| Tryptophan | 0.188mg | 0.155mg | 0% |
| Threonine | 0.63mg | 0.479mg | 0% |
| Isoleucine | 0.682mg | 0.508mg | 0% |
| Leucine | 1.118mg | 0.82mg | 0% |
| Lysine | 0.709mg | 0.478mg | 0% |
| Methionine | 0.169mg | 0.129mg | 0% |
| Phenylalanine | 0.671mg | 0.486mg | 0% |
| Valine | 0.699mg | 0.547mg | 0% |
| Histidine | 0.346mg | 0.243mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
5%
23%
Minerals Daily Need Coverage Score
74%
108%
Comparison summary
Which food is lower in Sugar?
Tofu, hard, prepared with nigari is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu, hard, prepared with nigari contains less Sodium (difference - 3726mg)
Which food is lower in glycemic index?
Tofu, hard, prepared with nigari is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, hard, prepared with nigari is cheaper (difference - $3.4)
Which food is lower in Saturated fat?
Miso is lower in Saturated fat (difference - 0.42g)
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)
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.