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  6. Tofu vs. Miso

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Miso
Miso
2
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 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%
~equal in Iron ~2.49mg

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.
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%
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%
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 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Miso DV% diff.
Sodium 14mg 3728mg 161%
Calcium 683mg 57mg 63%
Vitamin K 29.3µg 24%
Selenium 17.4µg 7µg 19%
Manganese 1.181mg 0.859mg 14%
Polyunsaturated fat 4.921g 2.884g 14%
Choline 72.2mg 13%
Fiber 2.3g 5.4g 12%
Vitamin B2 0.102mg 0.233mg 10%
Protein 17.27g 12.79g 9%
Zinc 1.57mg 2.56mg 9%
Carbs 2.78g 25.37g 8%
Vitamin B6 0.092mg 0.199mg 8%
Fructose 6g 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%
Calories 144kcal 198kcal 3%
Vitamin B3 0.381mg 0.906mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 29µg 19µg 3%
Magnesium 58mg 48mg 2%
Iron 2.66mg 2.49mg 2%
Monounsaturated fat 1.925g 1.118g 2%
Potassium 237mg 210mg 1%
Saturated fat 1.261g 1.025g 1%
Protein per 100 calories 12g 6.5g N/A
Calories per 10 g protein 83kcal 155kcal N/A
Weight per 100 calories 69g 51g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0%
Vitamin E 0.01mg 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
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
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
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
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
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
Contains more Mono. FatMonounsaturated fat +72.2%
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated fat -18.7%

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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. 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.