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  6. Hummus vs. Tofu

Hummus vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Hummus and Tofu

  • Hummus is richer in Copper, Fiber, Folate, and Vitamin B6, yet Tofu is richer in Calcium, Selenium, Manganese, and Polyunsaturated fat.
  • Daily need coverage for Calcium from Tofu is 65% higher.
  • Hummus contains 27 times more Sodium than Tofu. Hummus contains 379mg of Sodium, while Tofu contains 14mg.

Food types used in this article are Hummus, commercial and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Hummus vs Tofu 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.
Hummus
Hummus
3
:
7
Tofu
Tofu
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more Copper +39.4%
Contains more Calcium +1697.4%
Contains less Sodium -96.3%
Contains more Manganese +52.8%
Contains more Selenium +569.2%
Equal in Iron - 2.66
Equal in Phosphorus - 190
Equal in Potassium - 237
Hummus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +22.4%
Contains more Zinc +16.6%
Contains more Copper +39.4%
Contains more Calcium +1697.4%
Contains less Sodium -96.3%
Contains more Manganese +52.8%
Contains more Selenium +569.2%
Equal in Iron - 2.66
Equal in Phosphorus - 190
Equal in Potassium - 237

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.
Hummus
Hummus
4
:
4
Tofu
Tofu
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more Folate +186.2%
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Equal in Vitamin B5 - 0.133
Hummus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B3 +52.8%
Contains more Vitamin B6 +117.4%
Contains more Folate +186.2%
Contains more Vitamin A +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Equal in Vitamin B5 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hummus
Hummus
3
:
2
Tofu
Tofu
Contains more Fats +10.1%
Contains more Carbs +414%
Contains more Other +15.7%
Contains more Protein +118.6%
Equal in Fats - 8.72
Equal in Water - 69.83
Hummus
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Fats +10.1%
Contains more Carbs +414%
Contains more Other +15.7%
Contains more Protein +118.6%
Equal in Fats - 8.72
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +109.8%
Contains less Saturated Fat -12.2%
Contains more Polyunsaturated fat +36.2%
Hummus
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +109.8%
Contains less Saturated Fat -12.2%
Contains more Polyunsaturated fat +36.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hummus Tofu Opinion
Net carbs 8.29g 0.48g Hummus
Protein 7.9g 17.27g Tofu
Fats 9.6g 8.72g Hummus
Carbs 14.29g 2.78g Hummus
Calories 166kcal 144kcal Hummus
Fiber 6g 2.3g Hummus
Calcium 38mg 683mg Tofu
Iron 2.44mg 2.66mg Tofu
Magnesium 71mg 58mg Hummus
Phosphorus 176mg 190mg Tofu
Potassium 228mg 237mg Tofu
Sodium 379mg 14mg Tofu
Zinc 1.83mg 1.57mg Hummus
Copper 0.527mg 0.378mg Hummus
Manganese 0.773mg 1.181mg Tofu
Selenium 2.6µg 17.4µg Tofu
Vitamin A 30IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.18mg 0.158mg Hummus
Vitamin B2 0.064mg 0.102mg Tofu
Vitamin B3 0.582mg 0.381mg Hummus
Vitamin B5 0.132mg 0.133mg Tofu
Vitamin B6 0.2mg 0.092mg Hummus
Folate 83µg 29µg Hummus
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.437g 1.261g Tofu
Monounsaturated Fat 4.039g 1.925g Hummus
Polyunsaturated fat 3.613g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Hummus
11%
Tofu
Minerals Daily Need Coverage Score
64%
Hummus
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.