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  6. Tofu vs. Couscous

Tofu vs. Couscous — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of tofu is lower.

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Couscous DV% diff.
Calcium 683mg 8mg 68%
Manganese 1.181mg 0.084mg 48%
Copper 0.378mg 0.041mg 37%
Polyunsaturated fat 4.921g 0.064g 32%
Iron 2.66mg 0.38mg 29%
Protein 17.27g 3.79g 27%
Phosphorus 190mg 22mg 24%
Selenium 17.4µg 27.5µg 18%
Fats 8.72g 0.16g 13%
Magnesium 58mg 8mg 12%
Zinc 1.57mg 0.26mg 12%
Vitamin B1 0.158mg 0.063mg 8%
Carbs 2.78g 23.22g 7%
Vitamin B2 0.102mg 0.027mg 6%
Saturated fat 1.261g 0.029g 6%
Potassium 237mg 58mg 5%
Vitamin B5 0.133mg 0.371mg 5%
Monounsaturated fat 1.925g 0.022g 5%
Fiber 2.3g 1.4g 4%
Vitamin B3 0.381mg 0.983mg 4%
Folate 29µg 15µg 4%
Vitamin B6 0.092mg 0.051mg 3%
Calories 144kcal 112kcal 2%
Vitamin E 0.13mg 1%
Choline 3.3mg 1%
Protein per 100 calories 12g 3.4g N/A
Calories per 10 g protein 83kcal 296kcal N/A
Weight per 100 calories 69g 89g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 21.82g N/A
Sugar 0.1g N/A
Sodium 14mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.049mg 0%
Threonine 0.785mg 0.1mg 0%
Isoleucine 0.849mg 0.147mg 0%
Leucine 1.392mg 0.259mg 0%
Lysine 0.883mg 0.073mg 0%
Methionine 0.211mg 0.059mg 0%
Phenylalanine 0.835mg 0.184mg 0%
Valine 0.87mg 0.162mg 0%
Histidine 0.431mg 0.077mg 0%

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%

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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 - 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.