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Couscous vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Couscous and Tofu

  • Couscous is higher in Selenium, yet Tofu is higher in Calcium, Manganese, Copper, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B1.
  • Tofu covers your daily Calcium needs 68% more than Couscous.
  • Couscous contains 2 times more Selenium than Tofu. While Couscous contains 27.5µg of Selenium, Tofu contains only 17.4µg.
  • The amount of Saturated Fat in Couscous is lower.

Food varieties used in this article are Couscous, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Couscous vs Tofu 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
:
7
Tofu
Contains less Sodium -64.3%
Contains more Calcium +8437.5%
Contains more Iron +600%
Contains more Magnesium +625%
Contains more Phosphorus +763.6%
Contains more Potassium +308.6%
Contains more Zinc +503.8%
Contains more Copper +822%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains less Sodium -64.3%
Contains more Calcium +8437.5%
Contains more Iron +600%
Contains more Magnesium +625%
Contains more Phosphorus +763.6%
Contains more Potassium +308.6%
Contains more Zinc +503.8%
Contains more Copper +822%

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
Tofu
Contains more Vitamin B3 +158%
Contains more Vitamin B5 +178.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150.8%
Contains more Vitamin B2 +277.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +93.3%
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 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B3 +158%
Contains more Vitamin B5 +178.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150.8%
Contains more Vitamin B2 +277.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +93.3%

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 Tofu
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 Tofu Opinion
Net carbs 21.82g 0.48g Couscous
Protein 3.79g 17.27g Tofu
Fats 0.16g 8.72g Tofu
Carbs 23.22g 2.78g Couscous
Calories 112kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 0.1g g Tofu
Fiber 1.4g 2.3g Tofu
Calcium 8mg 683mg Tofu
Iron 0.38mg 2.66mg Tofu
Magnesium 8mg 58mg Tofu
Phosphorus 22mg 190mg Tofu
Potassium 58mg 237mg Tofu
Sodium 5mg 14mg Couscous
Zinc 0.26mg 1.57mg Tofu
Copper 0.041mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.13mg mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.063mg 0.158mg Tofu
Vitamin B2 0.027mg 0.102mg Tofu
Vitamin B3 0.983mg 0.381mg Couscous
Vitamin B5 0.371mg 0.133mg Couscous
Vitamin B6 0.051mg 0.092mg Tofu
Folate 15µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Couscous
Tryptophan 0.049mg 0.235mg Tofu
Threonine 0.1mg 0.785mg Tofu
Isoleucine 0.147mg 0.849mg Tofu
Leucine 0.259mg 1.392mg Tofu
Lysine 0.073mg 0.883mg Tofu
Methionine 0.059mg 0.211mg Tofu
Phenylalanine 0.184mg 0.835mg Tofu
Valine 0.162mg 0.87mg Tofu
Histidine 0.077mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 1.261g Couscous
Monounsaturated Fat 0.022g 1.925g Tofu
Polyunsaturated fat 0.064g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Tofu
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
11
Tofu
Mineral Summary Score
7
Couscous
77
Tofu

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
104%
Tofu
Carbohydrates
23%
Couscous
3%
Tofu
Fats
1%
Couscous
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 50)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.232g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.