Tofu vs. Miso — In-Depth Nutrition Comparison
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How are tofu and miso different?
- Tofu is higher in iron and calcium; however, miso is richer in copper, vitamin K, fiber, zinc, vitamin B2, vitamin B6, and manganese.
- Daily need coverage for sodium for miso is 162% higher.
- Tofu contains 6 times more calcium than miso. While tofu contains 350mg of calcium, miso contains only 57mg.
- Tofu has less sodium.
- Tofu has a lower glycemic index (15) than miso (61).
Tofu, raw, regular, prepared with calcium sulfate and Miso are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +514% |
| Contains more IronIron | +115.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +27.1% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +73.6% |
| Contains more CopperCopper | +117.6% |
| Contains more ZincZinc | +220% |
| Contains more PhosphorusPhosphorus | +63.9% |
| Contains more ManganeseManganese | +42% |
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 Vitamin B1Vitamin B1 | +21% |
| Contains more Vitamin B2Vitamin B2 | +348.1% |
| Contains more Vitamin B3Vitamin B3 | +364.6% |
| Contains more Vitamin B5Vitamin B5 | +395.6% |
| Contains more Vitamin B6Vitamin B6 | +323.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1120.8% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +150.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 3728mg | 162% |
| Iron | 5.36mg | 2.49mg | 36% |
| Calcium | 350mg | 57mg | 29% |
| Copper | 0.193mg | 0.42mg | 25% |
| Vitamin K | 2.4µg | 29.3µg | 22% |
| Fiber | 0.3g | 5.4g | 20% |
| Zinc | 0.8mg | 2.56mg | 16% |
| Vitamin B2 | 0.052mg | 0.233mg | 14% |
| Vitamin B6 | 0.047mg | 0.199mg | 12% |
| Manganese | 0.605mg | 0.859mg | 11% |
| Protein | 8.08g | 12.79g | 9% |
| Phosphorus | 97mg | 159mg | 9% |
| Choline | 28.8mg | 72.2mg | 8% |
| Fructose | 6g | 8% | |
| Carbs | 1.87g | 25.37g | 8% |
| Calories | 76kcal | 198kcal | 6% |
| Vitamin B5 | 0.068mg | 0.337mg | 5% |
| Magnesium | 30mg | 48mg | 4% |
| Vitamin B3 | 0.195mg | 0.906mg | 4% |
| Potassium | 121mg | 210mg | 3% |
| Selenium | 8.9µg | 7µg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Saturated fat | 0.691g | 1.025g | 2% |
| Fats | 4.78g | 6.01g | 2% |
| Polyunsaturated fat | 2.699g | 2.884g | 1% |
| Folate | 15µg | 19µg | 1% |
| Vitamin B1 | 0.081mg | 0.098mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 19.97g | N/A |
| Sugar | 0.62g | 6.2g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Monounsaturated fat | 1.056g | 1.118g | 0% |
| Tryptophan | 0.12mg | 0.155mg | 0% |
| Threonine | 0.402mg | 0.479mg | 0% |
| Isoleucine | 0.435mg | 0.508mg | 0% |
| Leucine | 0.713mg | 0.82mg | 0% |
| Lysine | 0.452mg | 0.478mg | 0% |
| Methionine | 0.108mg | 0.129mg | 0% |
| Phenylalanine | 0.428mg | 0.486mg | 0% |
| Valine | 0.446mg | 0.547mg | 0% |
| Histidine | 0.221mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +96.5% |
| Contains more ProteinProtein | +58.3% |
| Contains more FatsFats | +25.7% |
| Contains more CarbsCarbs | +1256.7% |
| Contains more OtherOther | +1679.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.6% |
~equal in
Monounsaturated fat
~1.118g
~equal in
Polyunsaturated fat
~2.884g