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  6. Tofu, hard, prepared with nigari vs. Miso

Tofu, hard, prepared with nigari vs. Miso — In-Depth Nutrition Comparison

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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

Tofu, hard, prepared with 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 38% 104% 13% 103% 109% 45% 99% 0.26% 137% 92%
Miso
Miso
3
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 +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%
~equal in Magnesium ~48mg
~equal in Iron ~2.49mg

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 1% 0% 0% 0% 11% 18% 12% 2.2% 9% 0% 0% 17% 0%
Miso
Miso
10
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 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 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, hard, prepared with nigari Miso 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 4% 71% 2%
Protein: 12.68 g
Fats: 9.99 g
Carbs: 4.39 g
Water: 71.12 g
Other: 1.82 g
Miso
Miso
3
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 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
16% 24% 61%
Saturated fat: Sat. Fat 1.445 g
Monounsaturated fat: Mono. Fat 2.205 g
Polyunsaturated fat: Poly. Fat 5.638 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 +97.2%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains less Sat. FatSaturated fat -29.1%

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, hard, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174291/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.