Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Miso

Tofu vs. Miso — In-Depth Nutrition Comparison

Compare

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 from 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, raw, regular, prepared with calcium sulfate and Miso are the varieties used in this article.

Infographic

Tofu 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.
Tofu
Tofu
4
:
6
Miso
Miso
Contains more Calcium +514%
Contains more Iron +115.3%
Contains less Sodium -99.8%
Contains more Selenium +27.1%
Contains more Magnesium +60%
Contains more Phosphorus +63.9%
Contains more Potassium +73.6%
Contains more Zinc +220%
Contains more Copper +117.6%
Contains more Manganese +42%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Miso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +514%
Contains more Iron +115.3%
Contains less Sodium -99.8%
Contains more Selenium +27.1%
Contains more Magnesium +60%
Contains more Phosphorus +63.9%
Contains more Potassium +73.6%
Contains more Zinc +220%
Contains more Copper +117.6%
Contains more Manganese +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.
Tofu
Tofu
1
:
9
Miso
Miso
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +395.6%
Contains more Vitamin B6 +323.4%
Contains more Folate +26.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Miso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +395.6%
Contains more Vitamin B6 +323.4%
Contains more Folate +26.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Miso
Miso
Contains more Water +96.5%
Contains more Protein +58.3%
Contains more Fats +25.7%
Contains more Carbs +1256.7%
Contains more Other +1679.2%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Miso
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 Water +96.5%
Contains more Protein +58.3%
Contains more Fats +25.7%
Contains more Carbs +1256.7%
Contains more Other +1679.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Miso
Miso
Contains less Saturated Fat -32.6%
Equal in Monounsaturated Fat - 1.118
Equal in Polyunsaturated fat - 2.884
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Miso
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -32.6%
Equal in Monounsaturated Fat - 1.118
Equal in Polyunsaturated fat - 2.884

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Miso Opinion
Net carbs 1.57g 19.97g Miso
Protein 8.08g 12.79g Miso
Fats 4.78g 6.01g Miso
Carbs 1.87g 25.37g Miso
Calories 76kcal 198kcal Miso
Fructose 6g Miso
Sugar 0.62g 6.2g Tofu
Fiber 0.3g 5.4g Miso
Calcium 350mg 57mg Tofu
Iron 5.36mg 2.49mg Tofu
Magnesium 30mg 48mg Miso
Phosphorus 97mg 159mg Miso
Potassium 121mg 210mg Miso
Sodium 7mg 3728mg Tofu
Zinc 0.8mg 2.56mg Miso
Copper 0.193mg 0.42mg Miso
Manganese 0.605mg 0.859mg Miso
Selenium 8.9µg 7µg Tofu
Vitamin A 85IU 87IU Miso
Vitamin A RAE 4µg Miso
Vitamin E 0.01mg 0.01mg
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.098mg Miso
Vitamin B2 0.052mg 0.233mg Miso
Vitamin B3 0.195mg 0.906mg Miso
Vitamin B5 0.068mg 0.337mg Miso
Vitamin B6 0.047mg 0.199mg Miso
Folate 15µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 2.4µg 29.3µg Miso
Tryptophan 0.12mg 0.155mg Miso
Threonine 0.402mg 0.479mg Miso
Isoleucine 0.435mg 0.508mg Miso
Leucine 0.713mg 0.82mg Miso
Lysine 0.452mg 0.478mg Miso
Methionine 0.108mg 0.129mg Miso
Phenylalanine 0.428mg 0.486mg Miso
Valine 0.446mg 0.547mg Miso
Histidine 0.221mg 0.243mg Miso
Saturated Fat 0.691g 1.025g Tofu
Monounsaturated Fat 1.056g 1.118g Miso
Polyunsaturated fat 2.699g 2.884g Miso

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
22%
Miso
Minerals Daily Need Coverage Score
59%
Tofu
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3721mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.