Couscous DryvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Couscous Dry vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 28% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Couscous Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Couscous Dry | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 376kcal19% | 270kcal14% | +106kcal |
| Protein | 13g26% | 19g38% | <0.1g |
| Total Fat | 0.64g1% | 20g26% | <0.1g |
| Saturated Fat | 0.12g1% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 77g28% | 8.9g3% | +69g |
| Dietary Fiber | 5.0g18% | 3.9g14% | +1.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.11mg6% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 20mcg5% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 3.5mg22% | 0.10mg1% | +3.4mg |
| ðķMinerals | |||
| Sodium | 10mg0% | 16mg1% | <0.1mg |
| Calcium | 24mg2% | 372mg29% | <0.1mg |
| Iron | 1.1mg6% | 4.9mg27% | <0.1mg |
| Potassium | 166mg4% | 146mg3% | +20mg |
| Phosphorus | 170mg14% | 287mg23% | <0.1mg |
| Magnesium | 44mg10% | 60mg14% | <0.1mg |
| Zinc | 0.83mg8% | 2.0mg18% | <0.1mg |
| Copper | 0.25mg27% | 0.40mg44% | <0.1mg |
| Manganese | 0.78mg34% | 1.5mg65% | <0.1mg |
| Selenium | â | 29mcg52% | â |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 376 kcal for Couscous Dry â that's 39% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 12.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Couscous Dry is the leaner option with 0.64g of total fat per 100g compared to 20.2g. Couscous Dry has less saturated fat (0.117g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Niacin (B3) (Couscous Dry: 3.49mg vs 0.1mg), Riboflavin (B2) (Couscous Dry: 0.078mg vs 0.05mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 24mg), Iron (Tofu Fried: 4.87mg vs 1.08mg), Zinc (Tofu Fried: 1.99mg vs 0.83mg).
Diet Suitability: Couscous Dry fits a low-fat diet. Both fit a low-sodium diet.