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Tofu vs Miso - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
5
Miso
Contains more Iron +115.3%
Contains more Calcium +514%
Contains less Sodium -99.8%
Contains more Potassium +73.6%
Contains more Magnesium +60%
Contains more Copper +117.6%
Contains more Zinc +220%
Contains more Phosphorus +63.9%
Contains more Iron +115.3%
Contains more Calcium +514%
Contains less Sodium -99.8%
Contains more Potassium +73.6%
Contains more Magnesium +60%
Contains more Copper +117.6%
Contains more Zinc +220%
Contains more Phosphorus +63.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
8
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 Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01
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 Vitamin B12 +∞%
Contains more Vitamin K +1120.8%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
19
Miso
Mineral Summary Score
38
Tofu
93
Miso

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
77%
Miso
Carbohydrates
2%
Tofu
25%
Miso
Fats
22%
Tofu
28%
Miso

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Miso
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Miso Opinion
Calories 76 198 Miso
Protein 8.08 12.79 Miso
Fats 4.78 6.01 Miso
Vitamin C 0.1 0 Tofu
Carbs 1.87 25.37 Miso
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.49 Tofu
Calcium 350 57 Tofu
Potassium 121 210 Miso
Magnesium 30 48 Miso
Sugars 0.62 6.2 Miso
Fiber 0.3 5.4 Miso
Copper 0.193 0.42 Miso
Zinc 0.8 2.56 Miso
Starch
Phosphorus 97 159 Miso
Sodium 7 3728 Tofu
Vitamin A 85 87 Miso
Vitamin E 0.01 0.01
Vitamin D 0 0
Vitamin B1 0.081 0.098 Miso
Vitamin B2 0.052 0.233 Miso
Vitamin B3 0.195 0.906 Miso
Vitamin B5 0.068 0.337 Miso
Vitamin B6 0.047 0.199 Miso
Vitamin B12 0 0.08 Miso
Vitamin K 2.4 29.3 Miso
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 1.025 Tofu
Monounsaturated Fat 1.056 1.118 Miso
Polyunsaturated fat 2.699 2.884 Miso
Tryptophan 0.12 0.155 Miso
Threonine 0.402 0.479 Miso
Isoleucine 0.435 0.508 Miso
Leucine 0.713 0.82 Miso
Lysine 0.452 0.478 Miso
Methionine 0.108 0.129 Miso
Phenylalanine 0.428 0.486 Miso
Valine 0.446 0.547 Miso
Histidine 0.221 0.243 Miso
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.