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Couscous vs Tempeh - In-Depth Nutrition Comparison

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Summary of differences between Couscous and Tempeh

  • Couscous has less Copper, Manganese, Selenium, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B6, and Potassium than Tempeh.
  • Tempeh covers your daily need of Copper 58% more than Couscous.
  • Couscous has less Saturated Fat.

These are the specific foods used in this comparison Couscous, cooked and Tempeh.

Infographic

Couscous vs Tempeh infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -44.4%
Contains more Calcium +1287.5%
Contains more Iron +610.5%
Contains more Magnesium +912.5%
Contains more Phosphorus +1109.1%
Contains more Potassium +610.3%
Contains more Zinc +338.5%
Contains more Copper +1265.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains less Sodium -44.4%
Contains more Calcium +1287.5%
Contains more Iron +610.5%
Contains more Magnesium +912.5%
Contains more Phosphorus +1109.1%
Contains more Potassium +610.3%
Contains more Zinc +338.5%
Contains more Copper +1265.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tempeh
Contains more Vitamin B5 +33.5%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +1225.9%
Contains more Vitamin B3 +168.6%
Contains more Vitamin B6 +321.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +1225.9%
Contains more Vitamin B3 +168.6%
Contains more Vitamin B6 +321.6%
Contains more Folate +60%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Tempeh Opinion
Net carbs 21.82g 7.64g Couscous
Protein 3.79g 20.29g Tempeh
Fats 0.16g 10.8g Tempeh
Carbs 23.22g 7.64g Couscous
Calories 112kcal 192kcal Tempeh
Starch g g
Fructose g g
Sugar 0.1g g Tempeh
Fiber 1.4g g Couscous
Calcium 8mg 111mg Tempeh
Iron 0.38mg 2.7mg Tempeh
Magnesium 8mg 81mg Tempeh
Phosphorus 22mg 266mg Tempeh
Potassium 58mg 412mg Tempeh
Sodium 5mg 9mg Couscous
Zinc 0.26mg 1.14mg Tempeh
Copper 0.041mg 0.56mg Tempeh
Vitamin A 0IU 0IU
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.078mg Tempeh
Vitamin B2 0.027mg 0.358mg Tempeh
Vitamin B3 0.983mg 2.64mg Tempeh
Vitamin B5 0.371mg 0.278mg Couscous
Vitamin B6 0.051mg 0.215mg Tempeh
Folate 15µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.194mg Tempeh
Threonine 0.1mg 0.796mg Tempeh
Isoleucine 0.147mg 0.88mg Tempeh
Leucine 0.259mg 1.43mg Tempeh
Lysine 0.073mg 0.908mg Tempeh
Methionine 0.059mg 0.175mg Tempeh
Phenylalanine 0.184mg 0.893mg Tempeh
Valine 0.162mg 0.92mg Tempeh
Histidine 0.077mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 2.539g Couscous
Monounsaturated Fat 0.022g 3.205g Tempeh
Polyunsaturated fat 0.064g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
20
Tempeh
Mineral Summary Score
7
Couscous
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
122%
Tempeh
Carbohydrates
23%
Couscous
8%
Tempeh
Fats
1%
Couscous
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 50)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.51g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.