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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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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" 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 94% 18% 19% 35% 140% 70% 69% 487%
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
:
9
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%
Contains more Folate +26.7%
Equal in Vitamin A - 87
Equal in Vitamin E - 0.01
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6% 1% 0% 25% 54% 17% 21% 46% 10% 74% 15%
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%
Contains more 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
Tofu
22
Miso
Mineral Summary Score
58
Tofu
116
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 food.
Protein
48%
Tofu
77%
Miso
Carbohydrates
2%
Tofu
25%
Miso
Fats
22%
Tofu
28%
Miso

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.
Tofu Miso
Lower in Sugar 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 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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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (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

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
Sugar 0.62 6.2 Tofu
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
Folate 15 19 Miso
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
Fructose 6 Miso

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.