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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
6
:
2
Miso
Contains more Calcium +1098.2%
Contains more Magnesium +20.8%
Contains more Phosphorus +19.5%
Contains more Potassium +12.9%
Contains less Sodium -99.6%
Contains more Zinc +63.1%
Contains more Copper +11.1%
Equal in Iron - 2.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 94% 35% 69% 19% 487% 70% 140%
Contains more Calcium +1098.2%
Contains more Magnesium +20.8%
Contains more Phosphorus +19.5%
Contains more Potassium +12.9%
Contains less Sodium -99.6%
Contains more Zinc +63.1%
Contains more 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
Tofu
4
:
7
Miso
Contains more Vitamin A +90.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.2%
Contains more Folate +52.6%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +137.8%
Contains more Vitamin B5 +153.4%
Contains more Vitamin B6 +116.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +90.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61.2%
Contains more Folate +52.6%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +137.8%
Contains more Vitamin B5 +153.4%
Contains more Vitamin B6 +116.3%
Contains more 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.
Tofu Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Miso Opinion
Net carbs 0.48g 19.97g Miso
Protein 17.27g 12.79g Tofu
Fats 8.72g 6.01g Tofu
Carbs 2.78g 25.37g Miso
Calories 144kcal 198kcal Miso
Starch g g
Fructose g 6g Miso
Sugar g 6.2g Tofu
Fiber 2.3g 5.4g Miso
Calcium 683mg 57mg Tofu
Iron 2.66mg 2.49mg Tofu
Magnesium 58mg 48mg Tofu
Phosphorus 190mg 159mg Tofu
Potassium 237mg 210mg Tofu
Sodium 14mg 3728mg Tofu
Zinc 1.57mg 2.56mg Miso
Copper 0.378mg 0.42mg Miso
Vitamin A 166IU 87IU Tofu
Vitamin E mg 0.01mg Miso
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg 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
Folate 29µg 19µg Tofu
Vitamin B12 0µg 0.08µg Miso
Vitamin K µg 29.3µg Miso
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 1.025g Miso
Monounsaturated Fat 1.925g 1.118g Tofu
Polyunsaturated fat 4.921g 2.884g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Tofu
22
Miso
Mineral Summary Score
77
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
104%
Tofu
77%
Miso
Carbohydrates
3%
Tofu
25%
Miso
Fats
40%
Tofu
28%
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 lower in Saturated Fat?
Miso
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?
?
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.

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/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.