Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Couscous

Tofu vs. Couscous — In-Depth Nutrition Comparison

Compare

What are the main differences between Tofu and Couscous?

  • Tofu is richer in Iron, Calcium, Manganese, Copper, Phosphorus, and Magnesium, while Couscous is higher in Selenium, and Vitamin B5.
  • Tofu's daily need coverage for Iron is 62% higher.
  • Couscous has 44 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Couscous has 8mg.

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

Infographic

Tofu vs Couscous infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
8
:
2
Couscous
Couscous
Contains more Calcium +4275%
Contains more Iron +1310.5%
Contains more Magnesium +275%
Contains more Phosphorus +340.9%
Contains more Potassium +108.6%
Contains more Zinc +207.7%
Contains more Copper +370.7%
Contains more Manganese +620.2%
Contains less Sodium -28.6%
Contains more Selenium +209%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Calcium +4275%
Contains more Iron +1310.5%
Contains more Magnesium +275%
Contains more Phosphorus +340.9%
Contains more Potassium +108.6%
Contains more Zinc +207.7%
Contains more Copper +370.7%
Contains more Manganese +620.2%
Contains less Sodium -28.6%
Contains more Selenium +209%

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.
Tofu
Tofu
5
:
4
Couscous
Couscous
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +92.6%
Contains more Vitamin K +2300%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +404.1%
Contains more Vitamin B5 +445.6%
Equal in Vitamin B6 - 0.051
Equal in Folate - 15
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +92.6%
Contains more Vitamin K +2300%
Contains more Vitamin E +1200%
Contains more Vitamin B3 +404.1%
Contains more Vitamin B5 +445.6%
Equal in Vitamin B6 - 0.051
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Couscous
Couscous
Contains more Protein +113.2%
Contains more Fats +2887.5%
Contains more Water +16.5%
Contains more Other +176.9%
Contains more Carbs +1141.7%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +113.2%
Contains more Fats +2887.5%
Contains more Water +16.5%
Contains more Other +176.9%
Contains more Carbs +1141.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Couscous
Couscous
Contains more Monounsaturated Fat +4700%
Contains more Polyunsaturated fat +4117.2%
Contains less Saturated Fat -95.8%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +4700%
Contains more Polyunsaturated fat +4117.2%
Contains less Saturated Fat -95.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Couscous
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

All nutrients comparison - raw data values

Nutrient Tofu Couscous Opinion
Net carbs 1.57g 21.82g Couscous
Protein 8.08g 3.79g Tofu
Fats 4.78g 0.16g Tofu
Carbs 1.87g 23.22g Couscous
Calories 76kcal 112kcal Couscous
Sugar 0.62g 0.1g Couscous
Fiber 0.3g 1.4g Couscous
Calcium 350mg 8mg Tofu
Iron 5.36mg 0.38mg Tofu
Magnesium 30mg 8mg Tofu
Phosphorus 97mg 22mg Tofu
Potassium 121mg 58mg Tofu
Sodium 7mg 5mg Couscous
Zinc 0.8mg 0.26mg Tofu
Copper 0.193mg 0.041mg Tofu
Manganese 0.605mg 0.084mg Tofu
Selenium 8.9µg 27.5µg Couscous
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.13mg Couscous
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.063mg Tofu
Vitamin B2 0.052mg 0.027mg Tofu
Vitamin B3 0.195mg 0.983mg Couscous
Vitamin B5 0.068mg 0.371mg Couscous
Vitamin B6 0.047mg 0.051mg Couscous
Folate 15µg 15µg
Vitamin K 2.4µg 0.1µg Tofu
Tryptophan 0.12mg 0.049mg Tofu
Threonine 0.402mg 0.1mg Tofu
Isoleucine 0.435mg 0.147mg Tofu
Leucine 0.713mg 0.259mg Tofu
Lysine 0.452mg 0.073mg Tofu
Methionine 0.108mg 0.059mg Tofu
Phenylalanine 0.428mg 0.184mg Tofu
Valine 0.446mg 0.162mg Tofu
Histidine 0.221mg 0.077mg Tofu
Saturated Fat 0.691g 0.029g Couscous
Monounsaturated Fat 1.056g 0.022g Tofu
Polyunsaturated fat 2.699g 0.064g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
7%
Couscous
Minerals Daily Need Coverage Score
59%
Tofu
22%
Couscous

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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.