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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Iron
+115.3%
Contains
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Calcium
+514%
Contains
less
Sodium
-99.8%
Contains
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Potassium
+73.6%
Contains
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Magnesium
+60%
Contains
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Copper
+117.6%
Contains
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Zinc
+220%
Contains
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Phosphorus
+63.9%
Contains
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Iron
+115.3%
Contains
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Calcium
+514%
Contains
less
Sodium
-99.8%
Contains
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Potassium
+73.6%
Contains
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Magnesium
+60%
Contains
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Copper
+117.6%
Contains
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Zinc
+220%
Contains
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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
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Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+21%
Contains
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Vitamin B2
+348.1%
Contains
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Vitamin B3
+364.6%
Contains
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Vitamin B5
+395.6%
Contains
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Vitamin B6
+323.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1120.8%
Contains
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Folate
+26.7%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+21%
Contains
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Vitamin B2
+348.1%
Contains
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Vitamin B3
+364.6%
Contains
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Vitamin B5
+395.6%
Contains
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Vitamin B6
+323.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1120.8%
Contains
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Folate
+26.7%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
22
Mineral Summary Score
58
116
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 food.
Protein
48%
77%
Carbohydrates
2%
25%
Fats
22%
28%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | ||
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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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?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76 | 198 |
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| Protein | 8.08 | 12.79 |
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| Fats | 4.78 | 6.01 |
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| Vitamin C | 0.1 | 0 |
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| Carbs | 1.87 | 25.37 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 5.36 | 2.49 |
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| Calcium | 350 | 57 |
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| Potassium | 121 | 210 |
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| Magnesium | 30 | 48 |
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| Sugar | 0.62 | 6.2 |
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| Fiber | 0.3 | 5.4 |
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| Copper | 0.193 | 0.42 |
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| Zinc | 0.8 | 2.56 |
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| Starch | |||
| Phosphorus | 97 | 159 |
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| Sodium | 7 | 3728 |
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| Vitamin A | 85 | 87 |
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| Vitamin E | 0.01 | 0.01 | |
| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.081 | 0.098 |
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| Vitamin B2 | 0.052 | 0.233 |
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| Vitamin B3 | 0.195 | 0.906 |
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| Vitamin B5 | 0.068 | 0.337 |
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| Vitamin B6 | 0.047 | 0.199 |
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| Vitamin B12 | 0 | 0.08 |
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| Vitamin K | 2.4 | 29.3 |
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| Folate | 15 | 19 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.691 | 1.025 |
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| Monounsaturated Fat | 1.056 | 1.118 |
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| Polyunsaturated fat | 2.699 | 2.884 |
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| Tryptophan | 0.12 | 0.155 |
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| Threonine | 0.402 | 0.479 |
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| Isoleucine | 0.435 | 0.508 |
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| Leucine | 0.713 | 0.82 |
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| Lysine | 0.452 | 0.478 |
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| Methionine | 0.108 | 0.129 |
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| Phenylalanine | 0.428 | 0.486 |
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| Valine | 0.446 | 0.547 |
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| Histidine | 0.221 | 0.243 |
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| Fructose | 6 |
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