Couscous vs. Tofu — In-Depth Nutrition Comparison
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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.
- Couscous has a higher glycemic index (65) than tofu (15).
We used Couscous, cooked and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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 | -28.6% |
| Contains more SeleniumSelenium | +209% |
| Contains more MagnesiumMagnesium | +275% |
| Contains more CalciumCalcium | +4275% |
| Contains more PotassiumPotassium | +108.6% |
| Contains more IronIron | +1310.5% |
| Contains more CopperCopper | +370.7% |
| Contains more ZincZinc | +207.7% |
| Contains more PhosphorusPhosphorus | +340.9% |
| Contains more ManganeseManganese | +620.2% |
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 | +1200% |
| Contains more Vitamin B3Vitamin B3 | +404.1% |
| Contains more Vitamin B5Vitamin B5 | +445.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.6% |
| Contains more Vitamin B2Vitamin B2 | +92.6% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more CholineCholine | +772.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.38mg | 5.36mg | 62% |
| Selenium | 27.5µg | 8.9µg | 34% |
| Calcium | 8mg | 350mg | 34% |
| Manganese | 0.084mg | 0.605mg | 23% |
| Polyunsaturated fat | 0.064g | 2.699g | 18% |
| Copper | 0.041mg | 0.193mg | 17% |
| Phosphorus | 22mg | 97mg | 11% |
| Protein | 3.79g | 8.08g | 9% |
| Fats | 0.16g | 4.78g | 7% |
| Carbs | 23.22g | 1.87g | 7% |
| Vitamin B5 | 0.371mg | 0.068mg | 6% |
| Zinc | 0.26mg | 0.8mg | 5% |
| Choline | 3.3mg | 28.8mg | 5% |
| Vitamin B3 | 0.983mg | 0.195mg | 5% |
| Magnesium | 8mg | 30mg | 5% |
| Fiber | 1.4g | 0.3g | 4% |
| Saturated fat | 0.029g | 0.691g | 3% |
| Monounsaturated fat | 0.022g | 1.056g | 3% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Calories | 112kcal | 76kcal | 2% |
| Vitamin B1 | 0.063mg | 0.081mg | 2% |
| Potassium | 58mg | 121mg | 2% |
| Vitamin B2 | 0.027mg | 0.052mg | 2% |
| Vitamin E | 0.13mg | 0.01mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 21.82g | 1.57g | N/A |
| Sugar | 0.1g | 0.62g | N/A |
| Sodium | 5mg | 7mg | 0% |
| Vitamin B6 | 0.051mg | 0.047mg | 0% |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.049mg | 0.12mg | 0% |
| Threonine | 0.1mg | 0.402mg | 0% |
| Isoleucine | 0.147mg | 0.435mg | 0% |
| Leucine | 0.259mg | 0.713mg | 0% |
| Lysine | 0.073mg | 0.452mg | 0% |
| Methionine | 0.059mg | 0.108mg | 0% |
| Phenylalanine | 0.184mg | 0.428mg | 0% |
| Valine | 0.162mg | 0.446mg | 0% |
| Histidine | 0.077mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1141.7% |
| Contains more ProteinProtein | +113.2% |
| Contains more FatsFats | +2887.5% |
| Contains more WaterWater | +16.5% |
| Contains more OtherOther | +176.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +4117.2% |