Tofu vs Miso - In-Depth Nutrition Comparison
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How are Tofu and Miso different?
- Tofu is richer in Calcium, Selenium, Manganese, and Vitamin B1, while Miso is higher in Fiber, Vitamin B2, Zinc, and Vitamin B6.
- Miso covers your daily need of Sodium 161% more than Tofu.
- Tofu contains 12 times more Calcium than Miso. Tofu contains 683mg of Calcium, while Miso contains 57mg.
- Tofu is lower in Sodium.
Tofu, raw, firm, prepared with calcium sulfate and Miso types were 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
Contains
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Calcium
+1098.2%
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Magnesium
+20.8%
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Phosphorus
+19.5%
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Potassium
+12.9%
Contains
less
Sodium
-99.6%
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Zinc
+63.1%
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Copper
+11.1%
Equal in Iron - 2.49
Contains
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Calcium
+1098.2%
Contains
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Magnesium
+20.8%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+12.9%
Contains
less
Sodium
-99.6%
Contains
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Zinc
+63.1%
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Copper
+11.1%
Equal in Iron - 2.49
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
:
Contains
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Vitamin A
+90.8%
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Vitamin C
+∞%
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Vitamin B1
+61.2%
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Folate
+52.6%
Contains
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Vitamin B2
+128.4%
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Vitamin B3
+137.8%
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Vitamin B5
+153.4%
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Vitamin B6
+116.3%
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Vitamin B12
+∞%
Contains
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Vitamin A
+90.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+61.2%
Contains
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Folate
+52.6%
Contains
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Vitamin B2
+128.4%
Contains
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Vitamin B3
+137.8%
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Vitamin B5
+153.4%
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Vitamin B6
+116.3%
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Vitamin B12
+∞%
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 glycemic index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.48g | 19.97g |
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| Protein | 17.27g | 12.79g |
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| Fats | 8.72g | 6.01g |
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| Carbs | 2.78g | 25.37g |
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| Calories | 144kcal | 198kcal |
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| Starch | g | g | |
| Fructose | g | 6g |
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| Sugar | g | 6.2g |
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| Fiber | 2.3g | 5.4g |
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| Calcium | 683mg | 57mg |
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| Iron | 2.66mg | 2.49mg |
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| Magnesium | 58mg | 48mg |
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| Phosphorus | 190mg | 159mg |
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| Potassium | 237mg | 210mg |
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| Sodium | 14mg | 3728mg |
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| Zinc | 1.57mg | 2.56mg |
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| Copper | 0.378mg | 0.42mg |
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| Vitamin A | 166IU | 87IU |
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| Vitamin E | mg | 0.01mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.2mg | 0mg |
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| Vitamin B1 | 0.158mg | 0.098mg |
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| Vitamin B2 | 0.102mg | 0.233mg |
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| Vitamin B3 | 0.381mg | 0.906mg |
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| Vitamin B5 | 0.133mg | 0.337mg |
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| Vitamin B6 | 0.092mg | 0.199mg |
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| Folate | 29µg | 19µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | µg | 29.3µg |
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| Tryptophan | 0.235mg | 0.155mg |
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| Threonine | 0.785mg | 0.479mg |
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| Isoleucine | 0.849mg | 0.508mg |
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| Leucine | 1.392mg | 0.82mg |
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| Lysine | 0.883mg | 0.478mg |
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| Methionine | 0.211mg | 0.129mg |
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| Phenylalanine | 0.835mg | 0.486mg |
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| Valine | 0.87mg | 0.547mg |
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| Histidine | 0.431mg | 0.243mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 1.261g | 1.025g |
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| Monounsaturated Fat | 1.925g | 1.118g |
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| Polyunsaturated fat | 4.921g | 2.884g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
11
22
Mineral Summary Score
77
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
104%
77%
Carbohydrates
3%
25%
Fats
40%
28%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 3714mg)
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 lower in Saturated Fat?
Miso is lower in Saturated Fat (difference - 0.236g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.