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Miso vs Soft Tofu: How Are They Different?

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

Written by Michael Whaley, Health Writer. Updated on January 8, 2023.

Miso and soft tofu 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 miso and soft tofu and help you learn more about their similarities and differences.


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 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).

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Miso vs Soft Tofu Nutrition

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

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

MisoSoft Tofu
Energy198 kcal61 kcal
Carbs25.4 g1.18 g
Sugar6.2 g0.7 g
Fiber5.4 g0.2 g
Protein12.8 g7.17 g
Fat6.01 g3.69 g
Saturated Fat1.02 g0.533 g

Miso vs Soft Tofu 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 soft tofu vs miso for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 198 calories per 100 grams of miso.

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

Miso vs Soft Tofu Protein

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

Miso offers around 44% more protein than soft tofu.

Miso has 12.8 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Miso vs Soft Tofu 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 miso and soft tofu.

The total amount of carbohydrates is around 95% higher in miso than in soft tofu. It have 25.4 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of soft 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 miso and soft tofu.

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 soft tofu which miso offers 0.1 grams per portion.

Miso vs Soft Tofu Fats

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

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

Total fat in miso and soft tofu:

  • Miso: 6 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 50% lower in saturated fats.

Soft Tofu and miso contain 0.5 grams and 1 grams of saturated fat per 100 grams, respectively.

Miso vs Soft Tofu Vitamins Content

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

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

Miso has a higher amount of vitamin C, and vitamin B9 (Folate).

However, soft tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), and vitamin K.

Miso and soft tofu contain the same amount of vitamin D, and vitamin E.

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

MisoSoft Tofu
Vitamin A87 IU7 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.098 mg0.047 mg
Vitamin B2 (Riboflavin)0.233 mg0.037 mg
Vitamin B3 (Niacin)0.906 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.337 mg0.051 mg
Vitamin B6 (Pyroxidine)0.199 mg0.052 mg
Vitamin B9 (Folate)19 µg44 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.01 mg0.01 mg
Vitamin K29.3 µg2 µg

Miso vs Soft Tofu 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 miso and soft tofu comparison focuses on their mineral content.

Miso is a better source of calcium, and selenium than soft tofu.

On the other hand, soft tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Miso and soft tofu contain the same amount of fluoride.

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

MisoSoft Tofu
Calcium57 mg111 mg
Copper0.42 mg0.157 mg
Iron2.49 mg1.11 mg
Magnesium48 mg27 mg
Manganese0.859 mg0.389 mg
Phosphorus159 mg92 mg
Potassium210 mg120 mg
Selenium7 µg8.9 µg
Sodium3730 mg8 mg
Zinc2.56 mg0.64 mg

The Final Word

Miso and soft tofu are highly nutritious and a great addition to a plant-based diet.

Both miso and soft tofu 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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