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  6. Tofu vs. Miso

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.

Infographic

Tofu vs Miso infographic
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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.
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Miso
Miso
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +20.8%
Contains more CalciumCalcium +1098.2%
Contains more PotassiumPotassium +12.9%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +148.6%
Contains more CopperCopper +11.1%
Contains more ZincZinc +63.1%
~equal in Iron ~2.49mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Miso
Miso
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.2% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +90.8%
Contains more Vitamin B1Vitamin B1 +61.2%
Contains more FolateFolate +52.6%
Contains more Vitamin B2Vitamin B2 +128.4%
Contains more Vitamin B3Vitamin B3 +137.8%
Contains more Vitamin B5Vitamin B5 +153.4%
Contains more Vitamin B6Vitamin B6 +116.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Miso
Miso
2
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 ProteinProtein +35%
Contains more FatsFats +45.1%
Contains more WaterWater +62.3%
Contains more CarbsCarbs +812.6%
Contains more OtherOther +815%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Miso
Miso
1
20% 22% 57%
Saturated Fat: Sat. Fat 1.025 g
Monounsaturated Fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated Fat +72.2%
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated Fat -18.7%

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 Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Miso Opinion
Calories 144kcal 198kcal Miso
Protein 17.27g 12.79g Tofu
Fats 8.72g 6.01g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 19.97g Miso
Carbs 2.78g 25.37g Miso
Magnesium 58mg 48mg Tofu
Calcium 683mg 57mg Tofu
Potassium 237mg 210mg Tofu
Iron 2.66mg 2.49mg Tofu
Sugar 6.2g Tofu
Fiber 2.3g 5.4g Miso
Copper 0.378mg 0.42mg Miso
Zinc 1.57mg 2.56mg Miso
Phosphorus 190mg 159mg Tofu
Sodium 14mg 3728mg Tofu
Vitamin A 166IU 87IU Tofu
Vitamin A 4µg Miso
Vitamin E 0.01mg Miso
Manganese 1.181mg 0.859mg Tofu
Selenium 17.4µg 7µg Tofu
Vitamin B1 0.158mg 0.098mg Tofu
Vitamin B2 0.102mg 0.233mg Miso
Vitamin B3 0.381mg 0.906mg Miso
Vitamin B5 0.133mg 0.337mg Miso
Vitamin B6 0.092mg 0.199mg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 29.3µg Miso
Folate 29µg 19µg Tofu
Choline 72.2mg Miso
Saturated Fat 1.261g 1.025g Miso
Monounsaturated Fat 1.925g 1.118g Tofu
Polyunsaturated fat 4.921g 2.884g Tofu
Tryptophan 0.235mg 0.155mg Tofu
Threonine 0.785mg 0.479mg Tofu
Isoleucine 0.849mg 0.508mg Tofu
Leucine 1.392mg 0.82mg Tofu
Lysine 0.883mg 0.478mg Tofu
Methionine 0.211mg 0.129mg Tofu
Phenylalanine 0.835mg 0.486mg Tofu
Valine 0.87mg 0.547mg Tofu
Histidine 0.431mg 0.243mg Tofu
Fructose 6g Miso

Which food is preferable for your diet?

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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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
10%
Tofu
23%
Miso
Minerals Daily Need Coverage Score
87%
Tofu
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 3714mg)
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?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 0.236g)
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/172475/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.