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Tofu vs Couscous - In-Depth Nutrition Comparison

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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
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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
Tofu
7
:
Contains more Iron +1310.5%
Contains more Calcium +4275%
Contains more Potassium +108.6%
Contains more Magnesium +275%
Contains more Copper +370.7%
Contains more Zinc +207.7%
Contains more Phosphorus +340.9%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +1310.5%
Contains more Calcium +4275%
Contains more Potassium +108.6%
Contains more Magnesium +275%
Contains more Copper +370.7%
Contains more Zinc +207.7%
Contains more Phosphorus +340.9%
Contains less Sodium -28.6%

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
Tofu
5
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 C +∞%
Contains more Vitamin A +∞%
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

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
6
Tofu
7
Couscous
Mineral Summary Score
58
Tofu
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
48%
Tofu
23%
Couscous
Carbohydrates
2%
Tofu
23%
Couscous
Fats
22%
Tofu
1%
Couscous

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.
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Tofu Couscous Opinion
Calories 76 112 Couscous
Protein 8.08 3.79 Tofu
Fats 4.78 0.16 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 23.22 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.38 Tofu
Calcium 350 8 Tofu
Potassium 121 58 Tofu
Magnesium 30 8 Tofu
Sugar 0.62 0.1 Couscous
Fiber 0.3 1.4 Couscous
Copper 0.193 0.041 Tofu
Zinc 0.8 0.26 Tofu
Starch
Phosphorus 97 22 Tofu
Sodium 7 5 Couscous
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.081 0.063 Tofu
Vitamin B2 0.052 0.027 Tofu
Vitamin B3 0.195 0.983 Couscous
Vitamin B5 0.068 0.371 Couscous
Vitamin B6 0.047 0.051 Couscous
Vitamin B12 0 0
Vitamin K 2.4 0.1 Tofu
Folate 15 15
Trans Fat 0 Couscous
Saturated Fat 0.691 0.029 Couscous
Monounsaturated Fat 1.056 0.022 Tofu
Polyunsaturated fat 2.699 0.064 Tofu
Tryptophan 0.12 0.049 Tofu
Threonine 0.402 0.1 Tofu
Isoleucine 0.435 0.147 Tofu
Leucine 0.713 0.259 Tofu
Lysine 0.452 0.073 Tofu
Methionine 0.108 0.059 Tofu
Phenylalanine 0.428 0.184 Tofu
Valine 0.446 0.162 Tofu
Histidine 0.221 0.077 Tofu
Fructose

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. 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.