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  6. Tofu vs. Couscous

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
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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +308.6%
Contains more IronIron +600%
Contains more CopperCopper +822%
Contains more ZincZinc +503.8%
Contains more PhosphorusPhosphorus +763.6%
Contains more ManganeseManganese +1306%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +58%

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
6
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150.8%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more FolateFolate +93.3%
Contains more Vitamin B3Vitamin B3 +158%
Contains more Vitamin B5Vitamin B5 +178.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +355.7%
Contains more FatsFats +5350%
Contains more OtherOther +438.5%
Contains more CarbsCarbs +735.3%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +8650%
Contains more Poly. FatPolyunsaturated fat +7589.1%
Contains less Sat. FatSaturated Fat -97.7%

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 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
Calories 144kcal 112kcal Tofu
Protein 17.27g 3.79g Tofu
Fats 8.72g 0.16g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 21.82g Couscous
Carbs 2.78g 23.22g Couscous
Magnesium 58mg 8mg Tofu
Calcium 683mg 8mg Tofu
Potassium 237mg 58mg Tofu
Iron 2.66mg 0.38mg Tofu
Sugar 0.1g Tofu
Fiber 2.3g 1.4g Tofu
Copper 0.378mg 0.041mg Tofu
Zinc 1.57mg 0.26mg Tofu
Phosphorus 190mg 22mg Tofu
Sodium 14mg 5mg Couscous
Vitamin A 166IU 0IU Tofu
Vitamin E 0.13mg Couscous
Manganese 1.181mg 0.084mg Tofu
Selenium 17.4µg 27.5µg Couscous
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
Vitamin K 0.1µg Couscous
Folate 29µg 15µg Tofu
Choline 3.3mg Couscous
Saturated Fat 1.261g 0.029g Couscous
Monounsaturated Fat 1.925g 0.022g Tofu
Polyunsaturated fat 4.921g 0.064g Tofu
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

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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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
10%
Tofu
7%
Couscous
Minerals Daily Need Coverage Score
87%
Tofu
22%
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

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/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.