Quick Summary
When to Choose Tofu (Firm)
Choose firm tofu for higher protein per serving, whole food texture, and versatile meal component.
When to Choose Miso Paste
Choose miso paste for probiotics, umami flavor, concentrated use as seasoning, and traditional fermented benefits.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tofu (Firm) | Miso Paste | Winner |
|---|---|---|---|
| Calories | 144 | 34 | 🏆 Miso Paste |
| Protein | 17.3g | 2.2g | 🏆 Tofu (Firm) |
| Carbohydrates | 2.8g | 4.6g | |
| Total Fat | 9g | 0g |
Key Vitamins & Minerals
Calcium
🏆 Tofu (Firm) has 31.8x more
Iron
🏆 Tofu (Firm) has 6.8x more
Magnesium
🏆 Tofu (Firm) has 6.4x more
Health Benefits Comparison
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Miso Paste Benefits
- Rich in probiotics for gut health
- Complete protein with all essential amino acids
- Provides vitamin K2 (10% DV) for bone health
- Contains beneficial enzymes from fermentation
- Rich in antioxidants including melanoidin
Practical Considerations
💰 Cost
Tofu (Firm): Moderate
Miso Paste: Moderate
🕒 Preparation
Tofu (Firm): Easy
Miso Paste: Easy
📦 Storage
Tofu (Firm): Refrigerate
Miso Paste: Refrigerate
🍽️ Versatility
Tofu (Firm): Very versatile
Miso Paste: Very versatile
The Bottom Line
Both Tofu (Firm) and Miso Paste are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tofu (Firm) if: Choose firm tofu for higher protein per serving, whole food texture, and versatile meal component.
Choose Miso Paste if: Choose miso paste for probiotics, umami flavor, concentrated use as seasoning, and traditional fermented benefits.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tofu (Firm) and Miso Paste in Nutrivio
Compare how Tofu (Firm) and Miso Paste fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
