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 for 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.
- Miso has a higher glycemic index (61) than tofu (15).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 3728mg | 161% |
| Calcium | 683mg | 57mg | 63% |
| Vitamin K | 29.3µg | 24% | |
| Selenium | 17.4µg | 7µg | 19% |
| Polyunsaturated fat | 4.921g | 2.884g | 14% |
| Manganese | 1.181mg | 0.859mg | 14% |
| Choline | 72.2mg | 13% | |
| Fiber | 2.3g | 5.4g | 12% |
| Vitamin B2 | 0.102mg | 0.233mg | 10% |
| Zinc | 1.57mg | 2.56mg | 9% |
| Protein | 17.27g | 12.79g | 9% |
| Vitamin B6 | 0.092mg | 0.199mg | 8% |
| Fructose | 6g | 8% | |
| Carbs | 2.78g | 25.37g | 8% |
| Copper | 0.378mg | 0.42mg | 5% |
| Vitamin B1 | 0.158mg | 0.098mg | 5% |
| Fats | 8.72g | 6.01g | 4% |
| Phosphorus | 190mg | 159mg | 4% |
| Vitamin B5 | 0.133mg | 0.337mg | 4% |
| Vitamin B3 | 0.381mg | 0.906mg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Folate | 29µg | 19µg | 3% |
| Calories | 144kcal | 198kcal | 3% |
| Monounsaturated fat | 1.925g | 1.118g | 2% |
| Magnesium | 58mg | 48mg | 2% |
| Iron | 2.66mg | 2.49mg | 2% |
| Saturated fat | 1.261g | 1.025g | 1% |
| Potassium | 237mg | 210mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 19.97g | N/A |
| Sugar | 6.2g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 4µg | 0% | |
| Tryptophan | 0.235mg | 0.155mg | 0% |
| Threonine | 0.785mg | 0.479mg | 0% |
| Isoleucine | 0.849mg | 0.508mg | 0% |
| Leucine | 1.392mg | 0.82mg | 0% |
| Lysine | 0.883mg | 0.478mg | 0% |
| Methionine | 0.211mg | 0.129mg | 0% |
| Phenylalanine | 0.835mg | 0.486mg | 0% |
| Valine | 0.87mg | 0.547mg | 0% |
| Histidine | 0.431mg | 0.243mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +72.2% |
| Contains more Poly. FatPolyunsaturated fat | +70.6% |
| Contains less Sat. FatSaturated fat | -18.7% |
