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, vitamin B6, and monounsaturated fat, yet tofu is richer in calcium, selenium, and manganese.
- Daily need coverage for calcium for 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.
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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 | +22.4% |
| Contains more CopperCopper | +39.4% |
| Contains more ZincZinc | +16.6% |
| Contains more CalciumCalcium | +1697.4% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +52.8% |
| Contains more SeleniumSelenium | +569.2% |
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 B1Vitamin B1 | +13.9% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more FolateFolate | +186.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +414% |
| Contains more OtherOther | +15.7% |
| Contains more ProteinProtein | +118.6% |
~equal in
Fats
~8.72g
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +109.8% |
| Contains less Sat. FatSaturated fat | -12.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 38mg | 683mg | 65% |
| Selenium | 2.6µg | 17.4µg | 27% |
| Protein | 7.9g | 17.27g | 19% |
| Manganese | 0.773mg | 1.181mg | 18% |
| Copper | 0.527mg | 0.378mg | 17% |
| Sodium | 379mg | 14mg | 16% |
| Fiber | 6g | 2.3g | 15% |
| Folate | 83µg | 29µg | 14% |
| Polyunsaturated fat | 3.613g | 4.921g | 9% |
| Vitamin B6 | 0.2mg | 0.092mg | 8% |
| Monounsaturated fat | 4.039g | 1.925g | 5% |
| Carbs | 14.29g | 2.78g | 4% |
| Vitamin B2 | 0.064mg | 0.102mg | 3% |
| Iron | 2.44mg | 2.66mg | 3% |
| Magnesium | 71mg | 58mg | 3% |
| Phosphorus | 176mg | 190mg | 2% |
| Zinc | 1.83mg | 1.57mg | 2% |
| Vitamin B1 | 0.18mg | 0.158mg | 2% |
| Saturated fat | 1.437g | 1.261g | 1% |
| Calories | 166kcal | 144kcal | 1% |
| Vitamin B3 | 0.582mg | 0.381mg | 1% |
| Fats | 9.6g | 8.72g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 8.29g | 0.48g | N/A |
| Potassium | 228mg | 237mg | 0% |
| Vitamin B5 | 0.132mg | 0.133mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
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
14%
9%
Minerals Daily Need Coverage Score
64%
87%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 365mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.176g)
Which food is cheaper?
Tofu is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
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.