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  6. Couscous vs. Tofu

Couscous vs. Tofu — In-Depth Nutrition Comparison

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A recap on the 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Tofu
Tofu
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tofu 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%
Vitamin B2 0.027mg 0.102mg 6%
Saturated fat 0.029g 1.261g 6%
Potassium 58mg 237mg 5%
Vitamin B5 0.371mg 0.133mg 5%
Monounsaturated fat 0.022g 1.925g 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%
Protein per 100 calories 3.4g 12g N/A
Calories per 10 g protein 296kcal 83kcal N/A
Weight per 100 calories 89g 69g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +8650%
Contains more Poly. FatPolyunsaturated fat +7589.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.