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.
- The glycemic index of tofu is lower.
Food varieties used in this article are Couscous, cooked and Tofu, raw, firm, prepared with calcium sulfate.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -64.3% |
| Contains more SeleniumSelenium | +58% |
| Contains more MagnesiumMagnesium | +625% |
| Contains more CalciumCalcium | +8437.5% |
| Contains more PotassiumPotassium | +308.6% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +822% |
| Contains more ZincZinc | +503.8% |
| Contains more PhosphorusPhosphorus | +763.6% |
| Contains more ManganeseManganese | +1306% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +158% |
| Contains more Vitamin B5Vitamin B5 | +178.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +150.8% |
| Contains more Vitamin B2Vitamin B2 | +277.8% |
| Contains more Vitamin B6Vitamin B6 | +80.4% |
| Contains more FolateFolate | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 8mg | 683mg | 68% |
| Manganese | 0.084mg | 1.181mg | 48% |
| Copper | 0.041mg | 0.378mg | 37% |
| Polyunsaturated fat | 0.064g | 4.921g | 32% |
| Iron | 0.38mg | 2.66mg | 29% |
| Protein | 3.79g | 17.27g | 27% |
| Phosphorus | 22mg | 190mg | 24% |
| Selenium | 27.5µg | 17.4µg | 18% |
| Fats | 0.16g | 8.72g | 13% |
| Magnesium | 8mg | 58mg | 12% |
| Zinc | 0.26mg | 1.57mg | 12% |
| Vitamin B1 | 0.063mg | 0.158mg | 8% |
| Carbs | 23.22g | 2.78g | 7% |
| Saturated fat | 0.029g | 1.261g | 6% |
| Vitamin B2 | 0.027mg | 0.102mg | 6% |
| Monounsaturated fat | 0.022g | 1.925g | 5% |
| Potassium | 58mg | 237mg | 5% |
| Vitamin B5 | 0.371mg | 0.133mg | 5% |
| Fiber | 1.4g | 2.3g | 4% |
| Vitamin B3 | 0.983mg | 0.381mg | 4% |
| Folate | 15µg | 29µg | 4% |
| Vitamin B6 | 0.051mg | 0.092mg | 3% |
| Calories | 112kcal | 144kcal | 2% |
| Vitamin E | 0.13mg | 1% | |
| Choline | 3.3mg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 21.82g | 0.48g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 14mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.049mg | 0.235mg | 0% |
| Threonine | 0.1mg | 0.785mg | 0% |
| Isoleucine | 0.147mg | 0.849mg | 0% |
| Leucine | 0.259mg | 1.392mg | 0% |
| Lysine | 0.073mg | 0.883mg | 0% |
| Methionine | 0.059mg | 0.211mg | 0% |
| Phenylalanine | 0.184mg | 0.835mg | 0% |
| Valine | 0.162mg | 0.87mg | 0% |
| Histidine | 0.077mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +735.3% |
| Contains more ProteinProtein | +355.7% |
| Contains more FatsFats | +5350% |
| Contains more OtherOther | +438.5% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +8650% |
| Contains more Poly. FatPolyunsaturated fat | +7589.1% |
