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 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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 198kcal |
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| Protein | 8.08g | 12.79g |
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| Fats | 4.78g | 6.01g |
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| Vitamin C | 0.1mg | 0mg |
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| Net carbs | 1.57g | 19.97g |
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| Carbs | 1.87g | 25.37g |
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| Magnesium | 30mg | 48mg |
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| Calcium | 350mg | 57mg |
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| Potassium | 121mg | 210mg |
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| Iron | 5.36mg | 2.49mg |
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| Sugar | 0.62g | 6.2g |
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| Fiber | 0.3g | 5.4g |
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| Copper | 0.193mg | 0.42mg |
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| Zinc | 0.8mg | 2.56mg |
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| Phosphorus | 97mg | 159mg |
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| Sodium | 7mg | 3728mg |
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| Vitamin A | 85IU | 87IU |
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| Vitamin A | 4µg |
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| Vitamin E | 0.01mg | 0.01mg | |
| Manganese | 0.605mg | 0.859mg |
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| Selenium | 8.9µg | 7µg |
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| Vitamin B1 | 0.081mg | 0.098mg |
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| Vitamin B2 | 0.052mg | 0.233mg |
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| Vitamin B3 | 0.195mg | 0.906mg |
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| Vitamin B5 | 0.068mg | 0.337mg |
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| Vitamin B6 | 0.047mg | 0.199mg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 2.4µg | 29.3µg |
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| Folate | 15µg | 19µg |
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| Choline | 28.8mg | 72.2mg |
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| Saturated Fat | 0.691g | 1.025g |
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| Monounsaturated Fat | 1.056g | 1.118g |
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| Polyunsaturated fat | 2.699g | 2.884g |
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| Tryptophan | 0.12mg | 0.155mg |
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| Threonine | 0.402mg | 0.479mg |
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| Isoleucine | 0.435mg | 0.508mg |
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| Leucine | 0.713mg | 0.82mg |
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| Lysine | 0.452mg | 0.478mg |
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| Methionine | 0.108mg | 0.129mg |
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| Phenylalanine | 0.428mg | 0.486mg |
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| Valine | 0.446mg | 0.547mg |
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| Histidine | 0.221mg | 0.243mg |
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| Fructose | 6g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
7%
23%
Minerals Daily Need Coverage Score
59%
108%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3721mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.334g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 46)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food is richer in minerals?
Miso is relatively richer in minerals
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)