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  6. Couscous vs. Tofu yogurt

Couscous vs. Tofu yogurt — In-Depth Nutrition Comparison

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A recap on the 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

Couscous vs 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tofu yogurt DV% diff.
Selenium 27.5µg 13µg 26%
Calcium 8mg 118mg 11%
Iron 0.38mg 1.06mg 9%
Magnesium 8mg 40mg 8%
Choline 3.3mg 48.4mg 8%
Vitamin B5 0.371mg 7%
Polyunsaturated fat 0.064g 1.017g 6%
Vitamin B3 0.983mg 0.24mg 5%
Fiber 1.4g 0.2g 5%
Manganese 0.084mg 4%
Copper 0.041mg 0.075mg 4%
Fats 0.16g 1.8g 3%
Vitamin C 0mg 2.5mg 3%
Vitamin K 0.1µg 3.5µg 3%
Vitamin B6 0.051mg 0.02mg 2%
Folate 15µg 6µg 2%
Phosphorus 22mg 38mg 2%
Carbs 23.22g 15.96g 2%
Saturated fat 0.029g 0.259g 1%
Calories 112kcal 94kcal 1%
Sodium 5mg 35mg 1%
Vitamin B2 0.027mg 0.02mg 1%
Protein 3.79g 3.5g 1%
Vitamin E 0.13mg 0.31mg 1%
Monounsaturated fat 0.022g 0.4g 1%
Net carbs 21.82g 15.76g N/A
Potassium 58mg 47mg 0%
Sugar 0.1g 1.24g N/A
Zinc 0.26mg 0.31mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B1 0.063mg 0.06mg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
4% 2% 16% 78%
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
15% 24% 61%
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%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.