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Tempeh vs Couscous - In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Couscous

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B6, and Potassium, however Couscous is higher in Selenium.
  • Tempeh covers your daily need of Copper 58% more than Couscous.
  • Tempeh has 88 times more Saturated Fat than Couscous. While Tempeh has 2.539g of Saturated Fat, Couscous has only 0.029g.

These are the specific foods used in this comparison Tempeh and Couscous, cooked.

Infographic

Tempeh vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +610.5%
Contains more Calcium +1287.5%
Contains more Potassium +610.3%
Contains more Magnesium +912.5%
Contains more Copper +1265.9%
Contains more Zinc +338.5%
Contains more Phosphorus +1109.1%
Contains less Sodium -44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +610.5%
Contains more Calcium +1287.5%
Contains more Potassium +610.3%
Contains more Magnesium +912.5%
Contains more Copper +1265.9%
Contains more Zinc +338.5%
Contains more Phosphorus +1109.1%
Contains less Sodium -44.4%

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
Tempeh
6
:
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +1225.9%
Contains more Vitamin B3 +168.6%
Contains more Vitamin B6 +321.6%
Contains more Vitamin B12 +∞%
Contains more Folate +60%
Contains more Vitamin B5 +33.5%
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% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
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%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +1225.9%
Contains more Vitamin B3 +168.6%
Contains more Vitamin B6 +321.6%
Contains more Vitamin B12 +∞%
Contains more Folate +60%
Contains more Vitamin B5 +33.5%

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.
Tempeh Couscous
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 Tempeh Couscous Opinion
Calories 192kcal 112kcal Tempeh
Protein 20.29g 3.79g Tempeh
Fats 10.8g 0.16g Tempeh
Vitamin C 0mg 0mg
Net carbs 7.64g 21.82g Couscous
Carbs 7.64g 23.22g Couscous
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.7mg 0.38mg Tempeh
Calcium 111mg 8mg Tempeh
Potassium 412mg 58mg Tempeh
Magnesium 81mg 8mg Tempeh
Sugar g 0.1g Tempeh
Fiber g 1.4g Couscous
Copper 0.56mg 0.041mg Tempeh
Zinc 1.14mg 0.26mg Tempeh
Starch g g
Phosphorus 266mg 22mg Tempeh
Sodium 9mg 5mg Couscous
Vitamin A 0IU 0IU
Vitamin E mg 0.13mg Couscous
Vitamin D 0µg 0µg
Vitamin B1 0.078mg 0.063mg Tempeh
Vitamin B2 0.358mg 0.027mg Tempeh
Vitamin B3 2.64mg 0.983mg Tempeh
Vitamin B5 0.278mg 0.371mg Couscous
Vitamin B6 0.215mg 0.051mg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.1µg Couscous
Folate 24µg 15µg Tempeh
Trans Fat 0g g Couscous
Saturated Fat 2.539g 0.029g Couscous
Monounsaturated Fat 3.205g 0.022g Tempeh
Polyunsaturated fat 4.3g 0.064g Tempeh
Tryptophan 0.194mg 0.049mg Tempeh
Threonine 0.796mg 0.1mg Tempeh
Isoleucine 0.88mg 0.147mg Tempeh
Leucine 1.43mg 0.259mg Tempeh
Lysine 0.908mg 0.073mg Tempeh
Methionine 0.175mg 0.059mg Tempeh
Phenylalanine 0.893mg 0.184mg Tempeh
Valine 0.92mg 0.162mg Tempeh
Histidine 0.466mg 0.077mg Tempeh
Fructose g g

Which food is preferable for your diet?

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

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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
20
Tempeh
7
Couscous
Mineral Summary Score
70
Tempeh
7
Couscous

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
122%
Tempeh
23%
Couscous
Carbohydrates
8%
Tempeh
23%
Couscous
Fats
50%
Tempeh
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 50)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 2.51g)
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

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.