Couscous vs. Tofu yogurt — In-Depth Nutrition Comparison
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A recap on differences between Couscous and Tofu yogurt
- Couscous is higher in Selenium, yet Tofu yogurt is higher in Calcium, Iron, Choline, Magnesium, and Polyunsaturated fat.
- Couscous covers your daily Selenium needs 26% more than Tofu yogurt.
- Couscous contains 7 times more Fiber than Tofu yogurt. While Couscous contains 1.4g of Fiber, Tofu yogurt contains only 0.2g.
Food varieties used in this article are Couscous, cooked and Tofu yogurt.
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 more PotassiumPotassium | +23.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +111.5% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +1375% |
| Contains more IronIron | +178.9% |
| Contains more CopperCopper | +82.9% |
| Contains more ZincZinc | +19.2% |
| Contains more PhosphorusPhosphorus | +72.7% |
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 B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +309.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +155% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +138.5% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more CholineCholine | +1366.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
| Contains more CarbsCarbs | +45.5% |
| Contains more FatsFats | +1025% |
| Contains more OtherOther | +376.9% |
~equal in
Protein
~3.5g
~equal in
Water
~77.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.064 g
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
| Contains less Sat. FatSaturated Fat | -88.8% |
| Contains more Mono. FatMonounsaturated Fat | +1718.2% |
| Contains more Poly. FatPolyunsaturated fat | +1489.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 112kcal | 94kcal |
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| Protein | 3.79g | 3.5g |
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| Fats | 0.16g | 1.8g |
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| Vitamin C | 0mg | 2.5mg |
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| Net carbs | 21.82g | 15.76g |
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| Carbs | 23.22g | 15.96g |
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| Magnesium | 8mg | 40mg |
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| Calcium | 8mg | 118mg |
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| Potassium | 58mg | 47mg |
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| Iron | 0.38mg | 1.06mg |
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| Sugar | 0.1g | 1.24g |
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| Fiber | 1.4g | 0.2g |
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| Copper | 0.041mg | 0.075mg |
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| Zinc | 0.26mg | 0.31mg |
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| Phosphorus | 22mg | 38mg |
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| Sodium | 5mg | 35mg |
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| Vitamin A | 0IU | 33IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.13mg | 0.31mg |
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| Manganese | 0.084mg |
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| Selenium | 27.5µg | 13µg |
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| Vitamin B1 | 0.063mg | 0.06mg |
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| Vitamin B2 | 0.027mg | 0.02mg |
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| Vitamin B3 | 0.983mg | 0.24mg |
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| Vitamin B5 | 0.371mg |
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| Vitamin B6 | 0.051mg | 0.02mg |
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| Vitamin K | 0.1µg | 3.5µg |
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| Folate | 15µg | 6µg |
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| Choline | 3.3mg | 48.4mg |
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| Saturated Fat | 0.029g | 0.259g |
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| Monounsaturated Fat | 0.022g | 0.4g |
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| Polyunsaturated fat | 0.064g | 1.017g |
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| Tryptophan | 0.049mg |
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| Threonine | 0.1mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.259mg |
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| Lysine | 0.073mg |
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| Methionine | 0.059mg |
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| Phenylalanine | 0.184mg |
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| Valine | 0.162mg |
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| Histidine | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
22%
23%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 65)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu yogurt is relatively richer in minerals
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 0.23g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.