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Miso vs. Tofu — In-Depth Nutrition Comparison

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How are miso and tofu different?

  • Miso is richer in fiber, vitamin B2, zinc, and vitamin B6, while tofu is higher in calcium, selenium, manganese, and vitamin B1.
  • Miso covers your daily need for sodium, 161% more than tofu.
  • Miso contains 2 times more fiber than tofu. Miso contains 5.4g of fiber, while tofu contains 2.3g.
  • Tofu is lower in sodium.
  • Miso has a higher glycemic index (61) than tofu (15).

Miso and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Miso vs Tofu 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.
Miso
Miso
1
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%
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%
Contains more ZincZinc +63.1%
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%
~equal in Iron ~2.66mg
~equal in Copper ~0.378mg

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.
Miso
Miso
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +61.2%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Miso Tofu DV% diff.
Sodium 3728mg 14mg 161%
Calcium 57mg 683mg 63%
Vitamin K 29.3µg 24%
Selenium 7µg 17.4µg 19%
Manganese 0.859mg 1.181mg 14%
Polyunsaturated fat 2.884g 4.921g 14%
Choline 72.2mg 13%
Fiber 5.4g 2.3g 12%
Vitamin B2 0.233mg 0.102mg 10%
Protein 12.79g 17.27g 9%
Zinc 2.56mg 1.57mg 9%
Carbs 25.37g 2.78g 8%
Vitamin B6 0.199mg 0.092mg 8%
Fructose 6g 8%
Copper 0.42mg 0.378mg 5%
Vitamin B1 0.098mg 0.158mg 5%
Fats 6.01g 8.72g 4%
Phosphorus 159mg 190mg 4%
Vitamin B5 0.337mg 0.133mg 4%
Calories 198kcal 144kcal 3%
Vitamin B3 0.906mg 0.381mg 3%
Vitamin B12 0.08µg 0µg 3%
Folate 19µg 29µg 3%
Magnesium 48mg 58mg 2%
Iron 2.49mg 2.66mg 2%
Monounsaturated fat 1.118g 1.925g 2%
Potassium 210mg 237mg 1%
Saturated fat 1.025g 1.261g 1%
Protein per 100 calories 6.5g 12g N/A
Calories per 10 g protein 155kcal 83kcal N/A
Weight per 100 calories 51g 69g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 19.97g 0.48g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.235mg 0%
Threonine 0.479mg 0.785mg 0%
Isoleucine 0.508mg 0.849mg 0%
Leucine 0.82mg 1.392mg 0%
Lysine 0.478mg 0.883mg 0%
Methionine 0.129mg 0.211mg 0%
Phenylalanine 0.486mg 0.835mg 0%
Valine 0.547mg 0.87mg 0%
Histidine 0.243mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +812.6%
Contains more OtherOther +815%
Contains more ProteinProtein +35%
Contains more FatsFats +45.1%
Contains more WaterWater +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -18.7%
Contains more Mono. FatMonounsaturated fat +72.2%
Contains more Poly. FatPolyunsaturated fat +70.6%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.