Miso vs. Tofu
Nutrition comparison of Miso and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and tofu:
- Both miso and tofu are high in calcium, iron and protein.
- Miso has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Miso is a great source of potassium.
- Miso is an excellent source of dietary fiber.
- Tofu has 9 times less sugar than miso.
- Tofu has signficantly less carbohydrates than miso.
USDA sources for nutritional information: Miso (Miso) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Miso is high in calories and tofu has 62% less calories than miso - miso has 198 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, miso is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Miso has a macronutrient ratio of 25:49:26 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Tofu | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 49% | 9% |
| Fat | 26% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than miso - miso has 25.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has 17 times more dietary fiber than tofu - miso has 5.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 9 times less sugar than miso - miso has 6.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both miso and tofu are high in protein. Miso has 58% more protein than tofu - miso has 12.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Miso and tofu contain similar amounts of saturated fat - miso has 1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and miso contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and miso does not contain significant amounts.
Vitamin A
Miso and tofu contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Miso and tofu contain similar amounts of Vitamin E - miso has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Miso has 11 times more Vitamin K than tofu - miso has 29.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Miso has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both miso and tofu contain significant amounts of thiamin and folate.
| Miso | Tofu | |
|---|---|---|
| Thiamin | 0.098 MG | 0.081 MG |
| Riboflavin | 0.233 MG | 0.052 MG |
| Niacin | 0.906 MG | 0.195 MG |
| Pantothenic acid | 0.337 MG | 0.068 MG |
| Vitamin B6 | 0.199 MG | 0.047 MG |
| Folate | 19 UG | 15 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both miso and tofu are high in calcium. Tofu has 514% more calcium than miso - miso has 57mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both miso and tofu are high in iron. Tofu has 115% more iron than miso - miso has 2.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Miso is a great source of potassium and it has 74% more potassium than tofu - miso has 210mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both miso and tofu contain significant amounts of alpha linoleic acid (ALA).
| Miso | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.319 G |
| Total | 0.405 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both miso and tofu contain significant amounts of linoleic acid.
| Miso | Tofu | |
|---|---|---|
| linoleic acid | 2.479 G | 2.38 G |
| Total | 2.479 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Miso g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does miso or tofu contain more calories in 100 grams?Miso is high in calories and tofu has 60% less calories than miso - miso has 198 calories in 100g and tofu has 76 calories.
Is miso or tofu better for protein?
Both miso and tofu are high in protein. Miso has 60% more protein than tofu - miso has 12.8g of protein per 100 grams and tofu has 8.1g of protein.
Does miso or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than miso - miso has 25.4g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does miso or tofu contain more calcium?
Both miso and tofu are high in calcium. Tofu has 510% more calcium than miso - miso has 57mg of calcium in 100 grams and tofu has 350mg of calcium.
Does miso or tofu contain more iron?
Both miso and tofu are high in iron. Tofu has 120% more iron than miso - miso has 2.5mg of iron in 100 grams and tofu has 5.4mg of iron.