Couscous vs. Tofu
Nutrition comparison of Cooked Couscous and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and tofu:
- Tofu has more riboflavin, however, couscous contains more niacin and pantothenic acid.
- Tofu has signficantly less carbohydrates than couscous.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Couscous (Couscous, cooked) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Couscous is high in calories and tofu has 32% less calories than couscous - couscous has 112 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, couscous is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Couscous has a macronutrient ratio of 14:85:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Tofu | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 85% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than couscous - couscous has 23.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Couscous has 367% more dietary fiber than tofu - couscous has 1.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Couscous and tofu contain similar amounts of sugar - couscous has 0.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 113% more protein than couscous - couscous has 3.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both couscous and tofu are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and couscous contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than couscous - tofu has 25.5ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and tofu contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Couscous and tofu contain similar amounts of Vitamin K - couscous has 0.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more riboflavin, however, couscous contains more niacin and pantothenic acid. Both couscous and tofu contain significant amounts of thiamin, Vitamin B6 and folate.
| Couscous | Tofu | |
|---|---|---|
| Thiamin | 0.063 MG | 0.081 MG |
| Riboflavin | 0.027 MG | 0.052 MG |
| Niacin | 0.983 MG | 0.195 MG |
| Pantothenic acid | 0.371 MG | 0.068 MG |
| Vitamin B6 | 0.051 MG | 0.047 MG |
| Folate | 15 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 42 times more calcium than couscous - couscous has 8mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 13 times more iron than couscous - couscous has 0.38mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 109% more potassium than couscous - couscous has 58mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.319 G |
| Total | 0.003 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than couscous per 100 grams.
| Couscous | Tofu | |
|---|---|---|
| linoleic acid | 0.06 G | 2.38 G |
| Total | 0.06 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Couscous g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does couscous or tofu contain more calories in 100 grams?Couscous is high in calories and tofu has 30% less calories than couscous - couscous has 112 calories in 100g and tofu has 76 calories.
Is couscous or tofu better for protein?
Tofu is a great source of protein and it has 110% more protein than couscous - couscous has 3.8g of protein per 100 grams and tofu has 8.1g of protein.
Does couscous or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than couscous - couscous has 23.2g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does couscous or tofu contain more calcium?
Tofu is a rich source of calcium and it has 42 times more calcium than couscous - couscous has 8mg of calcium in 100 grams and tofu has 350mg of calcium.
Does couscous or tofu contain more iron?
Tofu is an abundant source of iron and it has 13 times more iron than couscous - couscous has 0.38mg of iron in 100 grams and tofu has 5.4mg of iron.