Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs. Miso — In-Depth Nutrition Comparison

Compare

How are tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and miso different?

  • Miso has more copper, vitamin K, fiber, manganese, zinc, iron, vitamin B2, vitamin B6, and phosphorus than tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
  • Daily need coverage for sodium for miso is 162% higher.
  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has less sodium.

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Miso are the varieties used in this article.

Infographic

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Miso infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 33% 11% 42% 52% 17% 39% 1% 51% 49%
Miso
7
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 CalciumCalcium +94.7%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +27.1%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +75%
Contains more IronIron +124.3%
Contains more CopperCopper +167.5%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +72.8%
Contains more ManganeseManganese +120.8%

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.
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% 0% 0.2% 0% 12% 8.5% 10% 3.1% 12% 0% 5% 33% 15%
Miso
9
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +131.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +108.5%
Contains more Vitamin B2Vitamin B2 +529.7%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin B5Vitamin B5 +560.8%
Contains more Vitamin B6Vitamin B6 +282.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1365%
Contains more CholineCholine +163.5%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 4% 87%
Protein: 7.17 g
Fats: 3.69 g
Carbs: 1.18 g
Water: 87.26 g
Other: 0.7 g
Miso
4
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 WaterWater +102.8%
Contains more ProteinProtein +78.4%
Contains more FatsFats +62.9%
Contains more CarbsCarbs +2050%
Contains more OtherOther +1730%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.533 g
Monounsaturated fat: Mono. Fat 0.814 g
Polyunsaturated fat: Poly. Fat 2.081 g
Miso
2
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 less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +37.3%
Contains more Poly. FatPolyunsaturated fat +38.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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

All nutrients comparison - raw data values

Nutrient Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Miso DV% diff.
Sodium 8mg 3728mg 162%
Copper 0.157mg 0.42mg 29%
Vitamin K 2µg 29.3µg 23%
Fiber 0.2g 5.4g 21%
Manganese 0.389mg 0.859mg 20%
Iron 1.11mg 2.49mg 17%
Zinc 0.64mg 2.56mg 17%
Vitamin B2 0.037mg 0.233mg 15%
Vitamin B6 0.052mg 0.199mg 11%
Protein 7.17g 12.79g 11%
Phosphorus 92mg 159mg 10%
Choline 27.4mg 72.2mg 8%
Fructose 6g 8%
Carbs 1.18g 25.37g 8%
Calories 61kcal 198kcal 7%
Vitamin B5 0.051mg 0.337mg 6%
Folate 44µg 19µg 6%
Calcium 111mg 57mg 5%
Polyunsaturated fat 2.081g 2.884g 5%
Magnesium 27mg 48mg 5%
Vitamin B1 0.047mg 0.098mg 4%
Fats 3.69g 6.01g 4%
Selenium 8.9µg 7µg 3%
Vitamin B12 0µg 0.08µg 3%
Potassium 120mg 210mg 3%
Saturated fat 0.533g 1.025g 2%
Vitamin B3 0.535mg 0.906mg 2%
Monounsaturated fat 0.814g 1.118g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.98g 19.97g N/A
Sugar 0.7g 6.2g N/A
Vitamin E 0.01mg 0.01mg 0%
Vitamin A 0µg 4µg 0%
Tryptophan 0.102mg 0.155mg 0%
Threonine 0.268mg 0.479mg 0%
Isoleucine 0.324mg 0.508mg 0%
Leucine 0.498mg 0.82mg 0%
Lysine 0.431mg 0.478mg 0%
Methionine 0.084mg 0.129mg 0%
Phenylalanine 0.319mg 0.486mg 0%
Valine 0.331mg 0.547mg 0%
Histidine 0.191mg 0.243mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
8%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
23%
Miso
Minerals Daily Need Coverage Score
31%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 3720mg)
Which food is lower in Saturated fat?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated fat (difference - 0.492g)
Which food is lower in glycemic index?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 61)
Which food is cheaper?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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)

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, soft, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172449/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.