Firm Tofu vs Miso: How To Choose?

This article explains the key similarities and differences between firm tofu and miso, foods from the legumes and legume product group. Read on to learn more about the firm tofu vs miso comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 9, 2023.

Firm Tofu and miso belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare firm tofu and miso and help you learn more about their similarities and differences.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).


Miso (fermented soybean paste) is a traditional Japanese condiment made by fermenting soybeans with salt and a type of fungus called koji.

It is a thick, paste-like substance that adds flavor to various dishes, such as soups, sauces, and marinades.

Miso is an important part of Japanese cuisine and has been used for centuries to preserve and enhance food flavor.

One of the main health benefits of miso is its high protein content. Miso is made from soybeans, a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Miso also contains many nutrients, including vitamins, minerals, and amino acids. The fermentation process used to make miso also helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, miso has been shown to have many positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Miso may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Miso is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Firm Tofu vs Miso Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing firm tofu vs miso.

This comparison will start by comparing the caloric value of firm tofu and miso and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Firm TofuMiso
Energy144 kcal198 kcal
Carbs2.78 g25.4 g
Sugar0.7 g6.2 g
Fiber2.3 g5.4 g
Protein17.3 g12.8 g
Fat8.72 g6.01 g
Saturated Fat1.26 g1.02 g

Firm Tofu vs Miso Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs miso for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 198 calories per 100 grams of miso.

However, both firm tofu and miso can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Firm Tofu vs Miso Protein

Legumes and most legume products, including firm tofu and miso, are important sources of plant-based protein.

Firm Tofu offers around 26% more protein than miso.

Firm Tofu has 17.3 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Firm Tofu vs Miso Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in firm tofu and miso.

The total amount of carbohydrates is around 89% higher in miso than in firm tofu. It have 25.4 grams per 100 grams, compared to 2.8 grams in firm tofu.


There’s less sugar in firm tofu than in miso, 88% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of miso contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in firm tofu and miso.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.5 grams of fiber per portion, miso is a better source of fiber than firm tofu which offers 0.6 grams per portion.

Firm Tofu vs Miso Fats

Like most other legumes, with the exception of lupins and peanuts, firm tofu and miso are low in fat.

Fats in firm tofu and miso are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in firm tofu and miso:

  • Firm Tofu: 8.7 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 23% lower in saturated fats.

Miso and firm tofu contain 1 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Firm Tofu vs Miso Vitamins Content

This section will discuss the vitamin content of firm tofu and miso.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Firm Tofu has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), and vitamin K.

However, miso has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin B9 (Folate).

Firm Tofu and miso contain the same amount of vitamin D, and vitamin E.

The following table shows the exact amount of vitamins firm tofu and miso contain side by side, so you can easily compare them.

Firm TofuMiso
Vitamin A166 IU87 IU
Vitamin C0.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.158 mg0.098 mg
Vitamin B2 (Riboflavin)0.102 mg0.233 mg
Vitamin B3 (Niacin)0.381 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.133 mg0.337 mg
Vitamin B6 (Pyroxidine)0.092 mg0.199 mg
Vitamin B9 (Folate)29 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.01 mg0.01 mg
Vitamin K2 µg29.3 µg

Firm Tofu vs Miso Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the firm tofu and miso comparison focuses on their mineral content.

Firm Tofu is a better source of copper, sodium, and zinc than miso.

On the other hand, miso is a higher amount of calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium.

Firm Tofu and miso contain the same amount of fluoride.

Check out the table below to learn how firm tofu and miso compare when it comes to mineral content.

Firm TofuMiso
Calcium683 mg57 mg
Copper0.378 mg0.42 mg
Iron2.66 mg2.49 mg
Magnesium58 mg48 mg
Manganese1.18 mg0.859 mg
Phosphorus190 mg159 mg
Potassium237 mg210 mg
Selenium17.4 µg7 µg
Sodium14 mg3730 mg
Zinc1.57 mg2.56 mg

The Final Word

Firm Tofu and miso are highly nutritious and a great addition to a plant-based diet.

Both firm tofu and miso are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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