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Koyadofu vs Miso: Difference & Similarities

This article explains the key similarities and differences between koyadofu and miso, foods from the legumes and legume product group. Read on to learn more about the koyadofu vs miso comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 20, 2023.

Koyadofu 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 koyadofu and miso and help you learn more about their similarities and differences.


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).


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).

Koyadofu 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 koyadofu vs miso.

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

Energy477 kcal198 kcal
Carbs10.03 g25.4 g
Sugar6.2 g
Fiber7.2 g5.4 g
Protein52.47 g12.8 g
Fat30.34 g6.01 g
Saturated Fat4.388 g1.02 g

Koyadofu 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 miso vs koyadofu for weight loss, miso is slightly lower in calories, with 198 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs Miso Protein

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

Koyadofu offers around 76% more protein than miso.

Koyadofu has 52.5 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.

Koyadofu 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 koyadofu and miso.

The total amount of carbohydrates is around 61% higher in miso than in koyadofu. It have 25.4 grams per 100 grams, compared to 10 grams in koyadofu.


There’s less sugar in koyadofu than in miso, 100% precisely.

One handful of koyadofu (28 grams) contains 0 grams of sugar, while the same amount of miso contains 1.7 grams.

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

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

With 2 grams of fiber per portion, koyadofu is a better source of fiber than miso which koyadofu offers 1.5 grams per portion.

Koyadofu vs Miso Fats

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

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

Total fat in koyadofu and miso:

  • Koyadofu: 30.3 grams per 100 grams
  • Miso: 6 per 100 grams

Speaking of saturated fats, miso is 77% lower in saturated fats.

Miso and koyadofu contain 1 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs Miso Vitamins Content

This section will discuss the vitamin content of koyadofu and miso.

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

Koyadofu has a higher amount of vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, miso has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Koyadofu and miso contain the same amount of vitamin D.

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

Vitamin A518 IU87 IU
Vitamin C0.7 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg0.098 mg
Vitamin B2 (Riboflavin)0.317 mg0.233 mg
Vitamin B3 (Niacin)1.189 mg0.906 mg
Vitamin B5 (Pantothenic acid)0.415 mg0.337 mg
Vitamin B6 (Pyroxidine)0.286 mg0.199 mg
Vitamin B9 (Folate)92 µg19 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.01 mg
Vitamin K029.3 µg

Koyadofu 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 koyadofu and miso comparison focuses on their mineral content.

Koyadofu is a better source of potassium, and sodium than miso.

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

Koyadofu and miso contain the same amount of fluoride.

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

Calcium364 mg57 mg
Copper1.179 mg0.42 mg
Iron9.73 mg2.49 mg
Magnesium59 mg48 mg
Manganese3.689 mg0.859 mg
Phosphorus483 mg159 mg
Potassium20 mg210 mg
Selenium54.3 µg7 µg
Sodium6 mg3730 mg
Zinc4.9 mg2.56 mg

The Final Word

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

Both koyadofu 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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