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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 94kcal | 112kcal |
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| Protein | 3.5g | 3.79g |
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| Fats | 1.8g | 0.16g |
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| Vitamin C | 2.5mg | 0mg |
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| Net carbs | 15.76g | 21.82g |
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| Carbs | 15.96g | 23.22g |
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| Magnesium | 40mg | 8mg |
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| Calcium | 118mg | 8mg |
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| Potassium | 47mg | 58mg |
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| Iron | 1.06mg | 0.38mg |
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| Sugar | 1.24g | 0.1g |
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| Fiber | 0.2g | 1.4g |
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| Copper | 0.075mg | 0.041mg |
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| Zinc | 0.31mg | 0.26mg |
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| Phosphorus | 38mg | 22mg |
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| Sodium | 35mg | 5mg |
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| Vitamin A | 33IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.31mg | 0.13mg |
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| Manganese | 0.084mg |
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| Selenium | 13µg | 27.5µg |
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| Vitamin B1 | 0.06mg | 0.063mg |
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| Vitamin B2 | 0.02mg | 0.027mg |
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| Vitamin B3 | 0.24mg | 0.983mg |
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| Vitamin B5 | 0.371mg |
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| Vitamin B6 | 0.02mg | 0.051mg |
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| Vitamin K | 3.5µg | 0.1µg |
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| Folate | 6µg | 15µg |
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| Choline | 48.4mg | 3.3mg |
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| Saturated Fat | 0.259g | 0.029g |
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| Monounsaturated Fat | 0.4g | 0.022g |
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| Polyunsaturated fat | 1.017g | 0.064g |
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| Tryptophan | 0.049mg |
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| Threonine | 0.1mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.259mg |
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| Lysine | 0.073mg |
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| Methionine | 0.059mg |
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| Phenylalanine | 0.184mg |
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| Valine | 0.162mg |
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| Histidine | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
7%
7%
Minerals Daily Need Coverage Score
23%
22%
Comparison summary
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 65)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $1.3)
Which food is richer in minerals?
Tofu yogurt is relatively richer in minerals
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Couscous is lower in Saturated Fat (difference - 0.23g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.