Miso vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition comparison per 100 g.
Miso
198 kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
70 kcal
Calories
198 kcal
70 kcal
Protein
11.7 g
8.2 g
Carbs
26.5 g
1.7 g
Fiber
5.4 g
0.9 g
Sugars
6.2 g
0.6 g
Fat
6.0 g
4.2 g
Sodium
3,728 mg
12 mg
Key takeaways
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 65% fewer calories (70 kcal vs 198 kcal).
- Miso has more protein (11.7 g vs 8.2 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more carbs (1.7 g vs 26.5 g).
- Miso has more fiber (5.4 g vs 0.9 g).
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more sugars (0.6 g vs 6.2 g).
| Macronutrients | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calories | 198 kcal | 70 kcal |
| Protein | 11.7 g | 8.2 g |
| Total Fat | 6.0 g | 4.2 g |
| Total Carbohydrate | 26.5 g | 1.7 g |
| Dietary Fiber | 5.4 g | 0.9 g |
| Total Sugars | 6.2 g | 0.6 g |
| Water | 43.0 g | 85.0 g |
| Carbohydrates | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Carbohydrate | 26.5 g | 1.7 g |
| Dietary Fiber | 5.4 g | 0.9 g |
| Total Sugars | 6.2 g | 0.6 g |
| Fats & Fatty Acids | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Total Fat | 6.0 g | 4.2 g |
| Saturated Fat | 1.1 g | 0.9 g |
| Monounsaturated Fat | 1.2 g | 1.2 g |
| Polyunsaturated Fat | 3.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 450.0 mg | 181.0 mg |
| Omega-6 Fatty Acids | 2,754.0 mg | 1,598.0 mg |
| Protein & Amino Acids | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Protein | 11.7 g | 8.2 g |
| Histidine | 243.0 mg | 225.0 mg |
| Isoleucine | 508.0 mg | 444.0 mg |
| Leucine | 820.0 mg | 728.0 mg |
| Lysine | 478.0 mg | 462.0 mg |
| Methionine | 129.0 mg | 110.0 mg |
| Phenylalanine | 486.0 mg | 437.0 mg |
| Threonine | 479.0 mg | 411.0 mg |
| Tryptophan | 155.0 mg | 123.0 mg |
| Valine | 547.0 mg | 455.0 mg |
| Alanine | 500.0 mg | 405.0 mg |
| Arginine | 784.0 mg | 716.0 mg |
| Aspartic Acid | 1,171.0 mg | 1,066.0 mg |
| Cystine | 0.0 mg | 30.0 mg |
| Glutamic Acid | 1,915.0 mg | 1,721.0 mg |
| Glycine | 447.0 mg | 384.0 mg |
| Proline | 619.0 mg | 567.0 mg |
| Serine | 601.0 mg | 531.0 mg |
| Tyrosine | 352.0 mg | 367.0 mg |
| Vitamins | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Vitamin A (RAE) | 4.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.0 mg |
| Vitamin K | 29.3 mcg | 2.4 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.9 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 19.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 72.2 mg | 28.1 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Calcium | 57.0 mg | 201.0 mg |
| Iron | 2.5 mg | 1.6 mg |
| Magnesium | 48.0 mg | 37.0 mg |
| Phosphorus | 159.0 mg | 121.0 mg |
| Potassium | 210.0 mg | 148.0 mg |
| Sodium | 3,728.0 mg | 12.0 mg |
| Zinc | 2.6 mg | 0.8 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 0.9 mg | 0.6 mg |
| Selenium | 7.0 mcg | 9.9 mcg |
| Sterols | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Miso | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 12.8 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Miso or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has fewer calories: 198 kcal for Miso vs 70 kcal for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more protein, Miso or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Miso has more protein: 11.7 g for Miso vs 8.2 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Which has more fiber, Miso or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Miso has more fiber: 5.4 g for Miso vs 0.9 g for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g.
Is Miso or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) healthier?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in calories, and Miso is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.