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Miso vs Tofu Yogurt: Which Is Healthier?

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

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

Miso and tofu yogurt 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 tofu yogurt 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).

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

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

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Miso vs Tofu Yogurt 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 tofu yogurt.

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

MisoTofu Yogurt
Energy198 kcal94 kcal
Carbs25.4 g16 g
Sugar6.2 g1.24 g
Fiber5.4 g0.2 g
Protein12.8 g3.5 g
Fat6.01 g1.8 g
Saturated Fat1.02 g0.259 g

Miso vs Tofu Yogurt 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 tofu yogurt vs miso for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 198 calories per 100 grams of miso.

However, both miso and tofu yogurt 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 Tofu Yogurt Protein

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

Miso offers around 73% more protein than tofu yogurt.

Miso has 12.8 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Miso vs Tofu Yogurt 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 tofu yogurt.

The total amount of carbohydrates is around 37% higher in miso than in tofu yogurt. It have 25.4 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in miso, 82% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 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 tofu yogurt.

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 tofu yogurt which miso offers 0.1 grams per portion.

Miso vs Tofu Yogurt Fats

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

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

Total fat in miso and tofu yogurt:

  • Miso: 6 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 70% lower in saturated fats.

Tofu Yogurt and miso contain 0.3 grams and 1 grams of saturated fat per 100 grams, respectively.

Miso vs Tofu Yogurt Vitamins Content

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

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 E.

However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), and vitamin K.

Miso and tofu yogurt contain the same amount of vitamin D.

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

MisoTofu Yogurt
Vitamin A87 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.098 mg0.06 mg
Vitamin B2 (Riboflavin)0.233 mg0.02 mg
Vitamin B3 (Niacin)0.906 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.337 mg0
Vitamin B6 (Pyroxidine)0.199 mg0.02 mg
Vitamin B9 (Folate)19 µg6 µg
Vitamin B12 (Cobalamin)0.08 µg0
Vitamin E0.01 mg0.31 mg
Vitamin K29.3 µg3.5 µg

Miso vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.

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

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

Miso and tofu yogurt contain the same amount of fluoride.

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

MisoTofu Yogurt
Calcium57 mg118 mg
Copper0.42 mg0.075 mg
Iron2.49 mg1.06 mg
Magnesium48 mg40 mg
Manganese0.859 mg0
Phosphorus159 mg38 mg
Potassium210 mg47 mg
Selenium7 µg13 µg
Sodium3730 mg35 mg
Zinc2.56 mg0.31 mg

The Final Word

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

Both miso and tofu yogurt 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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