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  6. Couscous vs. Tofu

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
Infographic link

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.
Couscous
Couscous
2
:
8
Tofu
Tofu
Contains less Sodium -64.3%
Contains more Selenium +58%
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%
Contains more Manganese +1306%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -64.3%
Contains more Selenium +58%
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%
Contains more Manganese +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.
Couscous
Couscous
4
:
6
Tofu
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%
Couscous
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%
Tofu
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Tofu
Tofu
Contains more Carbs +735.3%
Contains more Protein +355.7%
Contains more Fats +5350%
Contains more Other +438.5%
Equal in Water - 69.83
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Tofu
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 Carbs +735.3%
Contains more Protein +355.7%
Contains more Fats +5350%
Contains more Other +438.5%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Tofu
Tofu
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +8650%
Contains more Polyunsaturated fat +7589.1%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +8650%
Contains more Polyunsaturated fat +7589.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.1g 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
Manganese 0.084mg 1.181mg Tofu
Selenium 27.5µg 17.4µg Couscous
Vitamin A 0IU 166IU Tofu
Vitamin E 0.13mg Couscous
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 K 0.1µg 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
11%
Tofu
Minerals Daily Need Coverage Score
22%
Couscous
87%
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

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.