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  6. Tofu yogurt vs. Couscous

Tofu yogurt vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between tofu yogurt and couscous

  • Tofu yogurt is higher in calcium, iron, choline, magnesium, and polyunsaturated fat, yet couscous is higher in selenium.
  • Couscous covers your daily selenium needs 26% more than tofu yogurt.
  • Tofu yogurt contains 16 times more polyunsaturated fat than couscous. While tofu yogurt contains 1.017g of polyunsaturated fat, couscous contains only 0.064g.

Food varieties used in this article are Tofu yogurt and Couscous, cooked.

Infographic

Tofu yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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 +400%
Contains more CalciumCalcium +1375%
Contains more IronIron +178.9%
Contains more CopperCopper +82.9%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +72.7%
Contains more PotassiumPotassium +23.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +111.5%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 EVitamin E +138.5%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +1366.7%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +309.6%
Contains more Vitamin B6Vitamin B6 +155%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Couscous DV% diff.
Selenium 13µg 27.5µg 26%
Calcium 118mg 8mg 11%
Iron 1.06mg 0.38mg 9%
Magnesium 40mg 8mg 8%
Choline 48.4mg 3.3mg 8%
Vitamin B5 0.371mg 7%
Polyunsaturated fat 1.017g 0.064g 6%
Vitamin B3 0.24mg 0.983mg 5%
Fiber 0.2g 1.4g 5%
Manganese 0.084mg 4%
Copper 0.075mg 0.041mg 4%
Fats 1.8g 0.16g 3%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 0.1µg 3%
Vitamin B6 0.02mg 0.051mg 2%
Folate 6µg 15µg 2%
Phosphorus 38mg 22mg 2%
Carbs 15.96g 23.22g 2%
Saturated fat 0.259g 0.029g 1%
Calories 94kcal 112kcal 1%
Sodium 35mg 5mg 1%
Vitamin B2 0.02mg 0.027mg 1%
Protein 3.5g 3.79g 1%
Vitamin E 0.31mg 0.13mg 1%
Monounsaturated fat 0.4g 0.022g 1%
Net carbs 15.76g 21.82g N/A
Potassium 47mg 58mg 0%
Sugar 1.24g 0.1g N/A
Zinc 0.31mg 0.26mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.06mg 0.063mg 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 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 FatsFats +1025%
Contains more OtherOther +376.9%
Contains more CarbsCarbs +45.5%
~equal in Protein ~3.79g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 +1718.2%
Contains more Poly. FatPolyunsaturated fat +1489.1%
Contains less Sat. FatSaturated fat -88.8%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.