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Tofu vs Couscous - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Couscous

  • Tofu is higher in Calcium, Manganese, Copper, Iron, Phosphorus, Zinc, Magnesium, and Vitamin B1, yet Couscous is higher in Selenium.
  • Tofu covers your daily Calcium needs 68% more than Couscous.
  • Tofu contains 43 times more Saturated Fat than Couscous. While Tofu contains 1.261g of Saturated Fat, Couscous contains only 0.029g.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Couscous, cooked.

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 Calcium +8437.5%
Contains more Iron +600%
Contains more Magnesium +625%
Contains more Phosphorus +763.6%
Contains more Potassium +308.6%
Contains more Zinc +503.8%
Contains more Copper +822%
Contains less Sodium -64.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +8437.5%
Contains more Iron +600%
Contains more Magnesium +625%
Contains more Phosphorus +763.6%
Contains more Potassium +308.6%
Contains more Zinc +503.8%
Contains more Copper +822%
Contains less Sodium -64.3%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150.8%
Contains more Vitamin B2 +277.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +93.3%
Contains more Vitamin B3 +158%
Contains more Vitamin B5 +178.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
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 +150.8%
Contains more Vitamin B2 +277.8%
Contains more Vitamin B6 +80.4%
Contains more Folate +93.3%
Contains more Vitamin B3 +158%
Contains more Vitamin B5 +178.9%

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 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 Tofu Couscous Opinion
Net carbs 0.48g 21.82g Couscous
Protein 17.27g 3.79g Tofu
Fats 8.72g 0.16g Tofu
Carbs 2.78g 23.22g Couscous
Calories 144kcal 112kcal Tofu
Starch g g
Fructose g g
Sugar g 0.1g Tofu
Fiber 2.3g 1.4g Tofu
Calcium 683mg 8mg Tofu
Iron 2.66mg 0.38mg Tofu
Magnesium 58mg 8mg Tofu
Phosphorus 190mg 22mg Tofu
Potassium 237mg 58mg Tofu
Sodium 14mg 5mg Couscous
Zinc 1.57mg 0.26mg Tofu
Copper 0.378mg 0.041mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.063mg Tofu
Vitamin B2 0.102mg 0.027mg Tofu
Vitamin B3 0.381mg 0.983mg Couscous
Vitamin B5 0.133mg 0.371mg Couscous
Vitamin B6 0.092mg 0.051mg Tofu
Folate 29µg 15µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.235mg 0.049mg Tofu
Threonine 0.785mg 0.1mg Tofu
Isoleucine 0.849mg 0.147mg Tofu
Leucine 1.392mg 0.259mg Tofu
Lysine 0.883mg 0.073mg Tofu
Methionine 0.211mg 0.059mg Tofu
Phenylalanine 0.835mg 0.184mg Tofu
Valine 0.87mg 0.162mg Tofu
Histidine 0.431mg 0.077mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 1.261g 0.029g Couscous
Monounsaturated Fat 1.925g 0.022g Tofu
Polyunsaturated fat 4.921g 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

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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
11
Tofu
7
Couscous
Mineral Summary Score
77
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
104%
Tofu
23%
Couscous
Carbohydrates
3%
Tofu
23%
Couscous
Fats
40%
Tofu
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.1g)
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 contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.232g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.