Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Couscous vs Tofu - In-Depth Nutrition Comparison

Compare

What are the main differences between Couscous and Tofu?

  • Couscous is richer in Selenium, and Vitamin B5, while Tofu is higher in Iron, Calcium, Manganese, Copper, Phosphorus, and Magnesium.
  • Tofu's daily need coverage for Iron is 62% higher.
  • Tofu has 5 times less Vitamin B5 than Couscous. Couscous has 0.371mg of Vitamin B5, while Tofu has 0.068mg.

We used Couscous, cooked and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Couscous vs Tofu infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tofu
Contains less Sodium -28.6%
Contains more Iron +1310.5%
Contains more Calcium +4275%
Contains more Potassium +108.6%
Contains more Magnesium +275%
Contains more Copper +370.7%
Contains more Zinc +207.7%
Contains more Phosphorus +340.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains less Sodium -28.6%
Contains more Iron +1310.5%
Contains more Calcium +4275%
Contains more Potassium +108.6%
Contains more Magnesium +275%
Contains more Copper +370.7%
Contains more Zinc +207.7%
Contains more Phosphorus +340.9%

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
:
5
Tofu
Contains more Vitamin E +1200%
Contains more Vitamin B3 +404.1%
Contains more Vitamin B5 +445.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +92.6%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.047
Equal in Folate - 15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +404.1%
Contains more Vitamin B5 +445.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +92.6%
Contains more Vitamin K +2300%
Equal in Vitamin B6 - 0.047
Equal in Folate - 15

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
6
Tofu
Mineral Summary Score
7
Couscous
58
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
48%
Tofu
Carbohydrates
23%
Couscous
2%
Tofu
Fats
1%
Couscous
22%
Tofu

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 glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

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 is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.662g)
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.

All nutrients comparison - raw data values

Nutrient Couscous Tofu Opinion
Calories 112 76 Couscous
Protein 3.79 8.08 Tofu
Fats 0.16 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 23.22 1.87 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 5.36 Tofu
Calcium 8 350 Tofu
Potassium 58 121 Tofu
Magnesium 8 30 Tofu
Sugar 0.1 0.62 Couscous
Fiber 1.4 0.3 Couscous
Copper 0.041 0.193 Tofu
Zinc 0.26 0.8 Tofu
Starch
Phosphorus 22 97 Tofu
Sodium 5 7 Couscous
Vitamin A 0 85 Tofu
Vitamin E 0.13 0.01 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.081 Tofu
Vitamin B2 0.027 0.052 Tofu
Vitamin B3 0.983 0.195 Couscous
Vitamin B5 0.371 0.068 Couscous
Vitamin B6 0.051 0.047 Couscous
Vitamin B12 0 0
Vitamin K 0.1 2.4 Tofu
Folate 15 15
Trans Fat 0 Couscous
Saturated Fat 0.029 0.691 Couscous
Monounsaturated Fat 0.022 1.056 Tofu
Polyunsaturated fat 0.064 2.699 Tofu
Tryptophan 0.049 0.12 Tofu
Threonine 0.1 0.402 Tofu
Isoleucine 0.147 0.435 Tofu
Leucine 0.259 0.713 Tofu
Lysine 0.073 0.452 Tofu
Methionine 0.059 0.108 Tofu
Phenylalanine 0.184 0.428 Tofu
Valine 0.162 0.446 Tofu
Histidine 0.077 0.221 Tofu
Fructose

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/172476/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.